Viparita Karani-1. Sit next to a wall with the side of your body on the wall and your knees bent into the chest.
2. Bring the lower back onto the floor while bringing the legs up the wall. Keep the upper body supported with the elbows on the floor.
3. Slowly release the elbows and lower the whole back down to the floor.
4. If you are comfortable, stay here several minutes.
5. To come out, bring the knees into your chest and roll to your side.
Benefits: This posture promotes resting of the heart . It gently lengthens the hamstrings. Allow the spine to lengthen and stretch with maximum support. The sacrum is flattened to complete a graceful full-spinal extension.
Props to use: Folded blankets & bolsters may be used beneath the sacrum
Another gentle pose- Lie on your back, put a pillow under your neck, bend your knees to a 90-degree angle, and put your lower legs and feet on a chair/ottoman/table. Now, relax your neck & shoulders.If its available to you close your eyes. If you hve a eye pillow use one. Soft music would do wonders in this pose! Stay here for 5-15mins.
****** Disclaimer Hatha Yoga requires your complete attention. You are responsible for your own practice and knowing what is right for you in the present moment.******
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