IT’s DAY 8 of the challenge and I’m feeling more motivated than ever. Doing this for you and the yoga community makes me more accountable to not only myself but to all of YOU that support this site! SO a BIG THANK YOU & BIG HUG to all of you!!!!!
Today’s challenge is to add a wall as a prop for your practice. You can use for meditation, yin poses, to help with balance and stability, and even to deepen flexibility for stretching. Try the ones shown below:
-Beginning your practice in seated Meditation: If you’re sitting for longer periods of time during your meditation practice. A wall and yoga block are helpful props to ease any tension and help keep you erect in your posture . When you sit for long periods of time, we tend to sink or collapse in our posture and put more pressure in areas that will definitely start screaming at you after 30 min to an hour or more during meditation. Make sure the back of your head, your shoulders, and low back touch the wall for support. Sit on a yoga block so the blood continues to flow to the feet and helps tilt your pelvis if you have low back pain or chronic issues.
LEGS up the wall pose- Viparita Karani- (Virparita- inverted)
This pose is great after a long day on your feet, it helps to relieve headaches and lower back pain, it boosts energy sending the blood down to your upper body and helps with swelling in the lower extremities.
** If you don’t have a wall 🙂 TRY it against a tree and enjoy the sounds of nature!**
HOW TO: The easiest way to get up the wall in this pose : Sit sideways against the wall is to swivel and swing your legs up the wall and lay down.
1.The easiest way to get up the wall in this pose : Sit sideways against the wall is to swivel and swing your legs up the wall and lay down. -If you’re using a block or yoga blanket as additional support, It should be placed under your low back so your hips can sink down past its edge and your entire lower body will touch and rest on the wall.
2. Once your comfortable grab a blanket to cover you, and a towel to cover your eyes for added relaxation and comfort. Begin to melt away and ease into a clearer mind. This pose doesn’t require any effort just let go.
3. Your BREATH: Lengthen your inhales and exhales to a count of 5 seconds, then work your way up to a count of 8 seconds. STAY IN THIS POSE AND THE FOLLOWING INVERTED POSES FOR 5 MINUTES AT A TIME.
-WALL BUTTERFLY: Once your up on the wall, bend your knees and have the soles fo your feet touch, then spread knees open with your hands and keep them there for some light pressure as you ease into a deeper stretch.
- Other poses against a wall can be wall squats, reclining twists, wall eye (of the needle), and straddle pose.
WALL SPHINX POSE- is the finishing posture if you’re doing a series of poses.
Roll over on your belly, bend your knees and shimmy your way back to the wall and let your shins and tops of feet rest against the wall. There are different variations depending on how much compression and sensation you can hold in your lumbar area.
Allow your back to ease into this shape and if your body allows-Straighten your arms for WALL SEAL – work the wrists to align under shoulders.
USE a WALL for –
A prop for safety for learning other inversions