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december 2014yogajournal.com(Legs-up-the-Wall Pose)1 Place a bolster on its flat side several inches from a wall.
2 Sit on the floor facing the wall, with one hip against
one bolster end.
3 Lower your shoulders and head to the floor, lying
on your side.
4 Then roll onto your back and up onto the bolster,
eventually stretching your legs up the wall.
5 Adjust your position by scooting your tailbone toward
the wall until it drops over the edge of the bolster.
6 Find a comfortable position for your arms, making sure
they aren’t touching anything but the floor. Settle into the
pose and breathe.
Hold this pose for at least 10 minutes.
7 To come out, bend your knees, push yourself off the
bolster, and roll to your right side before pushing back
up to seated.
This pose is great for reinvigorating tired legs and feet.
Like many inversions, it also has a calming effect on the
nervous system, by giving the heart a rest. And it’s
great for staying balanced while traveling because it
helps circulate blood after you’ve been sitting.5 VIPARITA KARANI
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december 2014yogajournal.comMODEL: AMANDA RUSSCOL; STYLIST: EMILY CHOI; HAIR/MAKEUP: BETH WALKER; TOP (BRA): KORAL ACTIVEWEAR; TOP (TANK): ATHLETA; BOTTOMS: ONZIE; BOLSTERS: BAREFOOT YOGA CO.; BLOCK: BAREFOOT YOGA CO.; BLANKET: HUGGER MUGGER; MAT: MANDUKA