Feel like your back or your hips are tight? Maybe you just need a moment to relax and breathe. Legs up the wall is a wonderful pose to restore the body, calm the mind, and relax your nervous system.
How to do it: Lay on your back close to the wall, and extend the legs up the wall. If the hips don't rest on the ground completely, scoot further away from the wall until you feel your hips are grounded. Want to add a little more of a therapeutic touch? Take a small towel and roll it tightly into a small roll then tuck it into the natural curve of your lower back to gently add support through your lumbar spine.
Allow the breath to deepen and sink into the pose for 10 to 15 minutes - but even a minute or two will still give you great benefits!
1) Restores the body - Legs Up the Wall pose reverses gravity's affect on your legs and allows fluids that may build up over the course of the day to drain. As a result, tired legs can feel renewed and restored - often helping to release tension in the hips and back as well.
2) Relaxes your nervous system - In this deeply relaxing position, your breath begins to deepen and you begin to consciously turn on your "Relaxation Response" - the counterpart to our "Fight or Flight Response" to stress. With the Relaxation Response, your body can begin to rest and digest - healing itself, digesting food and stress hormones, and turning on your body's natural immunity.
3) Calms the Mind - Focusing on the breath while continuing to relax the body, allows your mind to begin to focus on this moment. And before you know it your mind has begun to quiet as you become more meditative.