Legs Up the Wall Reduces Stress

19 08 2012

It just takes five minutes in Legs Up the Wall pose to relieve stress. Sometimes I like to end my yoga session with Legs Up the Wall, or midday to rejuvenate my body and mind. This pose is considered an inversion pose and all inversion poses help to clear the mind. Situations, relationships, and we take on a new perspective when we are looking up, rather than down.

Practiced regularly, Legs Up the Wall may help to:

 Calm the mind

 Relieve low back tension

 Aid in relieving minor anxiety and depression

 Ease stress on the adrenal glands

 Reduce swelling and cramping in the legs and feet

 Aid in digestion

 Relieve minor headaches

 May help regulating blood pressure

 Insomnia

 May relieve some symptoms of menopause and PMS

CAUTION: Legs up the wall is generally not recommend for those menstruating, with eye problems, with neck or back problems, after third month of pregnancy, and anyone with heart problems. Check with your yoga teacher first. during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.

Moving into Legs Up the Wall:

Before beginning, you may want to have a blanket or two handy to use, if needed for support. Remember, comfort is important.

1: Stand next to wall with your left shoulder and left hip against the wall. Sit to the floor with the shoulder and hip remaining against the wall. (Option: place a folded blanket close to the wall and place buttocks on blanket when sitting.)

2: Swing around to bring your bottom up close to the wall and legs reaching up the wall towards the ceiling. Lower back and head to the floor. (Option: If using a blanket, position hips comfortably on blanket to relieve any back or leg discomfort.)

3. Move hips away from the wall if hamstrings are tight or lower back is uncomfortable. (Option: Bring soles of the feet together, bend knees out to the sides, and slide outside edges of feet down the wall towards the pelvis.)

4. Make sure the neck is comfortable. A folded towel under the head or neck may be helpful.

5. Arms are placed out to the sides away from the body with palms up. (Option: Body temperature may drop slightly. A blanket to cover up with may be helpful.)

6. Close the eyes and breathe deeply. Inhale and exhale slowly, filling and expelling the lungs.

7: After 5- 10 minutes, bring knees toward chest and roll to your right side. Remain on the right side and take 2-3 deep breaths before sitting up slowly.

Experiment with the blankets and positioning of the hips and legs.

Need to de-stress before going to bed? Grab a blanket and head for the nearest wall.

Tammy’s Challenges

Mind: Do what is necessary to be able to sleep 8 hours each night.

Body: Trade workout DVDs with a friend or borrow one from the library. Ask a friend to join you!

Soul: Smile at yourself each time you look in the mirror. You must love yourself before anyone else is able to love you.

Namaste

Tammy





Downward Facing Dog

31 01 2012

Downward Facing Dog

Adho Mukha Svanasana

adho = downward     mukha = face     svana = dog

Benefits

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Strengthens: Shoulders, upper back, abdominals, lower back

Stretches: Glutes, hamstrings, shoulders, calves

From Child’s Pose, reach forward with your handcs and press them into the mat with fingers spread wide. Lift your hips into an inverted V. Push back through the balls of your feet.

Keep your head between your arms as you lift your tailbone to the sky. Sink your heels toward the floor without rounding your back. If your back rounds, bend your knees.