Viparita karani, legs up the wall pose, or better still, add the healing benefits of nature, get outdoors and relax with your legs up a tree. This is a great way to relieve lower back pain and tension from the whole of the lower body. It gently stretches the hamstrings and lower back muscles. It is a very restorative pose that calms the mind, reduces stress, anxiety, insomnia and regulates blood pressure. Placing your legs up the wall boosts circulation and removes lymph and other fluids from the legs, flushing it towards the heart to be cleansed.
How to do the pose:
Begin by sitting with your right side against the wall. Mindfully lower your body to the ground and pivot your hips to face the wall as you lift your legs up the wall. Relax your upper body against the ground and shuffle your buttocks from side to side as you move your hips closer to the wall (or tree). Feel the heads of the thigh bones release and relax as you let go of any effort. Adjust yourself until you are completely comfortable. Place your hands on your chest and abdomen or arms away from the body palms facing upwards.
As you inhale, send the breath deep into your tension and pain, feel the area expanding with the breath, filling up with life force and Divine healing energy. As you exhale, visualize the tension and pain releasing from the body with the breath.
With each and every deep inhalation, focus on the body becoming more expansive and receptive to the healing energy. Then as you exhale, feel the body relax deeper and deeper into the ground as you let go and release your pain into the Earth.
Continue to visualize the healing energy coming into your body as you inhale, and the tension and pain releasing as you exhale.
Stay here for 5-10 minutes and focus on completely letting go, relaxing deeper with each out breath.
To release slowly move yourself away from the wall and lower your legs to the ground. You can practice this pose with or without props.Place a large blanket next to wall for a more restorative variation and rest your head on a firm pillow.
Contraindications and precautions: Avoid this practice if you have glaucoma, hypertension or a hernia.
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Sharon Calvert, founder of Ayurvedic Yoga Lifestyle, and author of Yoga & Ayurveda: Natural Remedies for Back Pain is a sports/nutritional/yoga therapist and yoga teacher. When Sharon broke her back in 2004, she thought she’d never walk again. Since committing to a daily yoga practice, eating a highly nutritious diet and using the power of the mind, Sharon realised the infinite healing power of yoga as a therapy and has been completely free from pain ever since. She continues to follow an Ayurvedic yoga lifestyle and has dedicated her life to helping others overcome their pain and suffering, guiding them to create the life of their dreams.
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