Lori Whitby of Slave Lake Smiling Dog Yoga says start seated with your left hip and shoulder, lie down onto your right side and use your feet to walk up the wall.
“This helps you lie down on your back so your buttocks are against the wall, or slightly away from it,” she says. “With your back and head resting on your mat or the floor, your body will be in a 90-degree angle. Place your neck in a neutral position and take time to relax all the muscles in your face, neck and all the way through your body.”
Whitby adds, “Your hands can rest on your stomach or down by your sides, palms facing upwards. Close your eyes and breathe deeply through your nose. Hold for three-15 minutes. Come out of this pose by pushing the bottoms of your feet into the wall and walking them down to your right as you roll over to your right side as you slide your support out of the way if you have used any. Stay on your side for a few breaths before pressing up to seated.”
Modifications and Props:
If your hamstrings are feeling tight, place a bolster or folded up blanket under your tailbone, as shown. If it hurts to lie flat on the ground, place a thin pillow under your head or a rolled-up towel under your neck to support it.
This is an amazing pose that had an amazing array of benefits: calms the nervous system and can calm anxiety, relieves back tension, soothes tired and sore legs. Stretches the hamstrings and lower back. Can help with headaches, insomnia, mild depression, digestive issues and circulation.
Do not perform this pose if you have glaucoma, high blood pressure or severe issues in the neck or back.
Camille Gatto in ‘legs up the wall’ pose.