Legs up the wall

Place your right leg against the wall, lean onto the left elbow and wiggle your legs up the wall. Now place a folded blanket underneath your sacrum and low back, with enough room between the wall and your seat for your sitting bones to slightly drop over the edge of the blanket toward the floor, creating a tiny curve in your back. If your pelvis feels tucked under, you are too close to the wall. You can reposition the blanket by lifting up again on the elbows. The hamstrings should feel relaxed, not stretched. If they do then move further away from the wall. Relax the neck, head and shoulders and position the arms alongside the body. 

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To exit the pose, hug the knees into the chest and slowly roll onto one side and rest for little while. Then press the hands into the floor and push yourself up to a seated position. Rest there for a few minutes and feel the effect of the pose.

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Benefits

• Improves sleep

• Releases headaches

• Relieves restless/ swollen legs and feet

• Stimulates blood circulation 

• Boosts energy 

• Relieves lower back issues

• Soothes menstrual cramps

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Contra indications  / modifications and prop use

It's best to avoid this pose if you suffer from:

• High blood pressure

• Glaucoma

• Hypertension

• Pregnancy 

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Alternative pose

• Bend the knees as much as you need

• Use a thin blanket to support the head

• Adjust the position of the folded blanket underneath the sacrum

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