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Legs up the wall is what many consider to be an essential restorative yoga pose that you can rely on whenever you’re feeling overworked or want to take a nap but don’t have time to sleep. What not everyone is aware of is that there are different variations of Legs Up the Wall that you can use for slightly different effects.
The following practice can be used as a 30-minute restorative yoga class that focuses entirely on different versions of the traditional pose. You can simply try one or two of these variations on your own or let the calming sequence be an invitation to surrender and allow yourself space to restore your physical, mental and emotional well-being. Consider giving yourself permission to stop and rest as often as you need to.
Options start with the traditional Legs Up the Wall variation and then move on to a straddle variation with your legs further apart to stretch your inner thighs and hamstrings. Then you take on a Deer Pose variation to target internal hip rotation as well as inner thigh rotation before exploring Inclined Pigeon and Wall Butterfly variations to target external hip rotation. These poses are suitable for anyone, regardless of your yoga experience.
Practice the following sequence of poses in the evening—you can even try them in bed if you don’t have a headboard to get in the way—or anytime you need to slow down.
4 variations on legs up the wall
No matter how many poses you try, consider it a very low practice. Let the wall support you instead of trying to hold yourself in position. Also, try to find some time when you are completely free from distractions. Turn off the phone, dim the lights, maybe put on some music or whatever you need to set the mood and make sure you’re comfortable. You won’t want to move too much once you start.
Take some time to settle into each pose. If you have your blankets, you can keep them close in case you want to cover yourself, or maybe you have an eye pillow to cover your face, or if you use a prop, you can play with the distance of it a little. from the wall. You can also choose what you want to do with your arms…maybe they go up or they can rest on your stomach or arms.
Whichever variation you practice, try to stay in it for about 5 minutes or more.
Traditional legs up the wall
So with that in mind, let’s go ahead and just get into the traditional legs up the wall variation. I use a prop on Legs Up the Wall because I prefer to have my hips elevated a bit, although the prop is completely optional. If you don’t have a bolster at home and want to try it, you can place some bed pillows, couch cushions, or even thick folded blankets to help raise your hips a few inches off the ground.
You can also play a little with the distance of the holder from the wall. I like my prop almost directly against the wall, maybe an inch or two away.
I find it easier to be in the pose if I sit on the side of the stand or mat and then as I lift my legs, I bend my hips towards the wall and sit on the mat. Separate your feet at hip distance and let them rest against the wall.
As you go through your practice, try to continue breathing into your belly with each exhale.
You will stay here for about 5 minutes total in this first variation of the Pose, just staying present with yourself and completely relaxing.
1. Legs wrapped up the wall Variation
From the traditional Legs Up the Wall, invite your legs to slide apart and closer to the ground. This is actually where gravity does the work for you, so you’re not trying to force yourself into shape. You want it to remain comfortable. Your feet are sure to naturally slide a little further apart the entire time you rest here.
You may also want to change the arm position from the previous version if you want. Just let yourself breathe and come back to yourself.
2. Deer Pose in the Wall Variation
From Feet Up to the Wall, bend your knees and simply bring your flat feet up to the wall or down to your support. With your knees bent, rotate your right thigh inward as if you’re trying to bring your right knee up against the wall and let your right foot come down to the floor. Leave the left leg wherever it wants to the side. You are not focusing on what is happening with your left leg. Stay here and let yourself relax.
This creates a pretty intense stretch along the right inner thigh. Some of you may feel the intensity of the stretch in your right knee, so if you experience discomfort, slowly come out of the pose and try the following variation of the Inclined Pigeon Pose.
Slowly come out of the pose by straightening your legs and walk to the other side.
3. Recumbent dove pose in the Wall Variation
From feet up on the wall, simply cross your right ankle over the top of your left knee, and then bend your left knee and keep your foot flat against the wall as you slowly lower it a comfortable amount, whether that occurs when your feet are almost parallel to the floor or closer to the floor. This brings your right thigh into external hip rotation.
When you find a position that feels good, rest where you are. You want this to be an educational practice, one that helps you embrace doing less. Continue to remind the muscles of the face, jaw, shoulders and neck to relax a little more.
When you’re ready, release the pose on this side and then switch to the other side.
4. Butterfly pose in the Wall Variation
From Legs Up the Wall, you will come to a version that is similar to Butterfly Pose, as it is known in yin yoga, or Limited Angle Pose (Baddha Konasana). Just bring the soles of your feet together and let your knees fall apart. You can have your heels a little higher on the wall or they can slide down.
Again, place your hands and arms wherever you feel comfortable. And if for some reason, this pose doesn’t feel right, you can just go back to the first variation we did together, which is the traditional Legs Up the Wall. Take a deep breath.
Side Savasana
When you’re ready, bring your knees back together and simply roll to the side and away from the support as you come into a side-lying pose sometimes known as Side Savasana. Place your head on your arm and rest here for a few moments. After releasing these inversions, you are grounding yourself back down and settling back into yourself in order to feel the effects of this practice and allow it to integrate. If you’ve practiced these poses in bed, you can take this last pose under the covers. Stay here for about 10 breaths.
When you are ready, slowly push your hands into the floor and go into a sitting position or stay where you are. Close your eyes and pause here before you go about your day or settle in for the night.
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