Things You'll Need:
- Blanket or bolster
- Wash cloth or small towel
- Yoga strap
- 5- or 10-lb. sand bag
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Step 1
Place a folded blanket or bolster on the floor against the wall and sit sideways on the support with your right side facing the wall and your legs extended in front of you. Inhale deeply and as you exhale, pivot on your hips, lifting your legs up onto the wall and lowering your body down to the floor.
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Step 2
Make sure that your sits bones are as near to the wall as possible so that the backs of your legs are pressing gently into the wall. Your torso should arch slightly from the shoulders to your hip bones, with the help of the support under your hips.
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Step 3
Lift your chin to your chest and then slowly roll your neck back down to the floor to lengthen the cervical spine and then soften your neck and shoulders. If you experience discomfort in your neck, roll a small towel, like a wash cloth, and place it under your neck.
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Step 4
Place a yoga strap around your thighs, a few inches above your knees so that you can fully relax your legs without them falling open. You can now have a partner place a 5 or 10-lb. sand bag on the soles of your feet, keeping your toes drawing down towards your body without having to engage your muscles.
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Step 5
Open your shoulder blades and allow your hands to fall palms up at your sides. Fully relax into the pose, allowing your own body weight and the pressure of the sand bag to release tension in the hips and groin.
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Step 6
Hold the pose for 5 to 15 minutes, breathing deeply and slowly. When ready, remove the sand bag and the yoga strap and bend your knees so that you feet are flat on the wall. Push into your feet and lift your hips, removing the support. Relax your hips down and lower your legs to the left side. Bend your knees and lift yourself slowly to a seated position.
