ハガーマガーのインスタグラム(huggermuggeryoga) - 12月29日 03時08分

Viparita Karani (Legs Up the Wall Pose) is the mother of all restorative poses. It can be helpful for insomnia, exhaustion, and circulation.
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• How to Practice Viparita Karani •
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1. Place your bolster parallel to and four to eight inches from the wall. Fold your blanket so it’s about eight to ten inches wide and long enough to support your torso. Place it perpendicular to your bolster so that the blankets and bolster form a “T” shape. (If your back is uncomfortable, try lying flat on the floor with no bolster or blanket.)
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2. Sit on the right end of the yoga bolster so your left side is touching the wall. Tuck your knees in toward your torso and carefully roll toward the center of your bolster, ending up on your back with your legs extending up the wall and the tops of your shoulders and back of your head resting on the blanket. Your buttocks will hang slightly off the edge of the bolster.
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3. Viparita Karani means “clear lake.” The name refers to the oval area from the bottom of your breastbone to the top of your pubic bones. In order for your lake to be clear, it must be horizontal. If the lake is tilted toward your head, its waters will spill out toward your chest and head, creating agitation. You will feel as if your weight is collapsing down into your shoulders. If this is the case, move your entire body closer to the wall so that your buttocks are hanging slightly off the edge of the bolster. Make sure your entire abdomen is horizontal. Move your bolster away from the wall if necessary.
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4. You can stay in Legs Up the Wall for a couple minutes or as long as 20 minutes. You might enjoy placing a strap around your thighs to prevent your legs from splaying apart.
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5. Let go of resistance to gravity. Breathe naturally and let your consciousness expand throughout the entire body. Let thoughts come and go. Relax and let go of control.
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6. When you are ready to leave the pose, bend your knees and slide your feet down the wall. Roll onto either side and pause there before gently pushing up to a sitting position. It’s important to leave Viparita Karani with care and mindfulness, to preserve the calm energy you’ve generated by practicing the pose.

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