Things You'll Need:
- 1-2 yoga blankets or thick towels
- 1 small towel
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Step 1
Lie on the floor near a wall and swing your legs up onto the wall so that your heels are on the wall and your hips are supported against the wall. If you have any low back discomfort, move your body back away from the wall so that only your heels are on the wall and your hips are now off the wall.
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Step 2
Lie back so that your head is lined up directly on top of your spine and you sense your spine from the crown of the head to the tailbone is in a straight line. Bend the knees slightly so that you are not "locking" out the kneecaps.
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Step 3
If you have any low back or neck pain, fold a yoga blanket or thick towel and place one under the low back and also under the neck.
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Step 4
If your low back feels like it is "buckling" and your low back is arching, bend both knees so that you can placeboth feet flat against the wall. You may need to slide yourself further away from the wall to create enough space for your low back to lie flat without arching it.
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Step 5
Lying flat on the back with the heels or feet on the wall, now place a small towel over the eyes. This will allow the eyes to remain closed for the 5 to 10 minutes you rest in this yoga pose. Covering the eyes helps the central nervous system rest and activate the relaxation response. After resting in this restorative pose for several minutes, to exit, bend the knees, lower the heels down the wall and roll off to the right side. Lie on your side for a few breaths before coming up to sit upright, back against the wall.
