It is day three of my yoga poses for deep sleep week!
I will share an accessible pose you can try at home each day this week. And if you are coming to class this week, expect to make these shapes on the mat!
Today, I am highlighting Legs Up The Wall Pose, Viparita Karani.
Here's how to get into the pose
Find an open wall space and sit beside it with your hip touching the wall.
Gently lie down on your back and swing your legs up the wall, keeping your buttocks as close to the wall as comfortable.
Allow your arms to rest by your sides, palms facing up, or place them comfortably on your abdomen or overhead.
Adjust your position so your lower back and hips feel supported and comfortable.
Relax your shoulders away from your ears and soften your facial muscles.
Close your eyes if comfortable and focus on your breath, allowing your body to relax deeply into the pose.
Stay in the pose for 5 to 15 minutes, or longer if desired, breathing deeply and releasing any tension.
To come out of the pose, gently bend your knees and roll to one side, resting there momentarily before slowly rising to a seated position.
Remember to listen to your body and adjust the pose for comfort. Enjoy the rejuvenating benefits of this relaxing inversion pose!
Some of the ways it aids sleep
Lymphatic drainage: This pose may help with lymphatic drainage, the body's system for removing waste products. Improved drainage can lead to a general feeling of lightness and well-being, promoting better sleep.
Headaches: Some people find relief from headaches while practising the legs-up-the-wall pose. This is because elevating your legs can help reduce pressure in the head and promote relaxation, which can benefit those who experience tension headaches.
Lower back pain: The gentle inversion of legs-up-the-wall pose can take some pressure off the lower back, which can be helpful for people who experience pain in that area. Reduced pain can make falling asleep easier and staying comfortable throughout the night.
Mindfulness: Focusing on your breath and slowing down as you enter and hold the pose can be a form of mindfulness practice. Mindfulness can help quiet the mind and prepare you for sleep.
Here are some additional points to consider:
Focus on Breath: Deepen the relaxation benefits by focusing on your breath while holding the pose. Inhale slowly and exhale entirely.
Combine with Other Techniques: This pose works well with other sleep hygiene practices for a well-rounded approach to improving your sleep.
I wish you an excellent night's sleep!
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