Yoga for Beginners

Day 10: Take 10 to rest and reflect

Take 10 minutes today to relax into this restorative posture, Viparita Karani (Legs-up-the-Wall Pose).

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In this crazy go-go-go world, it’s important to remember that rest is vital. It helps us recover from stress and strain by relaxing muscles, lowering your heart rate, and allowing your nervous system to constantly stop reacting, according to Iyengar instructor, restorative yoga teacher, and sleep researcher Roger Cole. Take 10 minutes today to relax into this restorative posture from Gail Grossman, founder and director of Om Sweet Om Yoga in Port Washington, New York. It’s 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.

Viparita Karani
(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.

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21 Day-Challenge