Legs Up The Wall Pose (Viparita Karani)
This pose provides feelings of nourishing, calming, and grounding. It also gives blood circulation a gentle boost toward the upper body, which creates a pleasant rebalancing after you have been standing or sitting for a long period of time. If you are stressed, fatigued, or anxious, this pose is especially refreshing.
Begin by sitting on the floor with a wall next to your side (seated perpendicular to a wall). Your legs should be stretched out straight in front of you or slightly bent at the knee. Exhale and gently lie down on your back. Then engage your core and hip muscles to bring your legs up into the air with the bottoms of your feet pointing to the ceiling. Pivot your body so the backs of your legs are now touching the wall. Bring your bottom flush to the ground and as close to the wall as possible so your torso and legs create a 90-degree angle. Let your arms rest next to you, palms up, or with a slight bend in your elbows.
Relax your neck and close your eyes. Focus on your breathing. Take slow deep breaths in and out through the nose. Stay in this pose for five to 10 minutes. To come out of the pose, gently press the bottoms of your feet into the wall and roll to one side, making sure you support your legs until they reach the ground. Very slowly make the transition to sitting as to avoid lightheadedness.
**** Assume caution when doing any inversion during a menstrual cycle. There are differing opinions on going upside down during your period. Some claim the blood flow will “get stuck” if you are inverted (upside down). This is completely up to you and your comfort level. Listen to your body and do what feels good.