Legs Up the Wall will instill a sense of calmness in your whole body, and it will also relieve aches and pains from a sore lower back or tight hamstrings:
- Once you've come out of Bridge Pose, sit up and place a folded bolster, blanket, or pillow against a wall.
- Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
- Sit with your bottom touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
- Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
- Hold for 30 seconds, then roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.
Learn more about Legs Up the Wall here.