FERTILITY YOGA MADE EASY: Weekly Yoga Tutorial for beginners to advanced yoga practitioners
Legs Up the Wall is a very popular Yoga form among the contemporary Fertility Wellness scape. It draws popular attraction by virtue of the fact that it not only poses a unique challenge to the practitioner but soothes the the legs, feet, spine, and nervous system upon a perfect performance.
It offers a great opportunity for any Yogi to enter a deep relaxation and rejuvenation. This pose is recommended for all yoga students, no matter their level of experience.
Its Sanskrit name, “Viparita Karani”, literally translates to “inverted action.” When we find time to rewind the motions of doing, acting, and accomplishing, we allow our brain and body to settle into a harmonious rhythm. Doing this, gears the mind for going deep in meditation, serenity, and self-awareness.
Because of its calming benefits, Viparita Karani is often done at the end of a yoga practice, before the final relaxation pose (Savasana) or meditation. However, it can also be practiced on its own, as an everyday restorative pose.
ADVANTAGES OF LEGS UP THE WALL POSE
Ancient yoga texts claim Viparita Karani can reverse ageing and enhance longevity. Many modern teachers agree to its other benefits, including relief from:
High and low blood pressure
Menstrual cramps and premenstrual symptoms
In addition, Legs Up the Wall also helps to promote balance and well-being throughout the systems of the entire body, including a:
· Strengthened immune system
· Balanced hormonal system
· Calmed nervous system
· Stabilized digestive and elimination systems
· Regulated respiratory system
Some yoga traditions also recommend this asana as an important post-coital pose for women to increase the possibility of conception
Legs Up the Wall can be performed in two ways: One, using accessories for support pose, or the other without props. Both ways offer much the same advantages but the support version is found to be more relaxing by some doers. Both versions require a wall or sturdy door upon which you can rest your legs.
1. If you are practicing the supported version, set a firm, long pillow on the floor against the wall.
2. Begin the pose by sitting with your left side against the wall. Your lower back should rest against the bolster, if you’re using one.
3. Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
4. Lower your back to the floor and lie down. Rest your shoulders and head on the floor.
5. Shift your weight from side-to-side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it.
6. Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.
7. Close your eyes. Hold for 5-10 minutes, breathing with awareness.
8. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.
TIPS, PRECAUTIONS AND CONTRAINDICATIONS
Exercise a note of caution while you do this asana.
1) It is best to avoid this asana if you have a knee injury.
2) Do not practice this asana if you are menstruating.
3) If you suffer from sciatica, sit on a pillow and practice this asana.
4) Legs up the Wall is a “feel-good” pose — that is, it should feel good,
even for beginners! If you have any discomfort, be sure to make whatever adjustments you need to make. Keep the following information in mind when practicing this pose:
a) Keep your breathing rhythm intact all through the course of the pose. When you keep bringing your awareness to your breath, it helps you relax your mind and body even further, gearing your body for a deep, restorative state of health and well-being.
b) As with any other yoga pose, it might feel a little difficult to make the adjustment at first. Don’t worry about that, and take your time getting there correctly. Once you’re in the pose good and correct, you will gain all the benefits!