THE Best Yoga Pose for Mamas

There are a lot of things I’d love to do and experience each day, and on this list is a full, hour-long yoga practice, but the reality is, it won’t and can’t happen right now. My practice has been whittled down drastically with the addition of a child, for a variety of reasons that you all understand.

This is OK, because I truly believe a 5 minute practice can be an exceptional yoga practice when done with full presence of mind, body, and soul.

So this is typically what I do each day. But regardless of how long I practice, there is one essential pose I aim to get into each and every day...

Legs Up the Wall. (a.k.a viparita karani)

Don’t be deceived by its simplicity. This is yoga too! It’s restorative yoga. Or as I like to say, yogahhhhhh.

Social media has been flooded with a lot of handstands, pretzel postures, and acrobatics, but that’s not all yoga is! Not even close. If you’ve never done yoga before, or have only dabbled in it, these images of advanced poses can be daunting. But fear not. Legs Up the Wall is a pose for every yogini and every mother; beginner or advanced.

As a yogini who was used to doing a lot “more” in a practice, my ego had to step out of the way and allow my body and mind to accept the potent medicine restorative poses have to offer. After becoming a mom and humbling myself to the deliciousness of this pose, I’ve been a devoted practitioner ever since.

WHY MOMS NEED LEGS UP THE WALL (select all that apply):

• You’re sleep deprived and have been for quite some time.
• You’re always going, going because otherwise you simply cannot keep up with the daily load.
• You’re feeling low-energy and caffeine is your go-to energizer.
• Your nerves are shot from tantrums, the daily element of chaos and unpredictability, colic, siblings bickering, and so. much. noise.
• Your children are sick and need to be taken care of, but you’re sick too.
• Even when you have time to sleep, you may not be able to go to sleep.
• You have SO much less time during the day and very little “me” time.
• TV and internet are your favorite wind-down activities.
• Stress. Just stress.
• You have “mom brain”.

WHY LEGS UP THE WALL IS SO AMAZING:

• It simultaneously calms and rejuvenates.
• No special props needed however there are ways to incorporate them to make it an even more amazing pose.
• It’s an inversion that works to calm the nervous system. It activates the parasympathetic nervous system and produces feelings of calm and balance.
• It reverses the blood flow in the body which improves circulation especially to the brain thus improving mental function: concentration, memory and processing abilities.
• Increased immunity as the inversion moves lymph through the body picking up toxins and bacteria to be eliminated by the lymph nodes.
• Balanced hormones as the adrenal glands have the chance to rest thereby avoiding adrenal fatigue and the release of cortisol. Happy, rested adrenals also contribute to proper thyroid function.
• It’s a restorative pose so it SLOWS your body down, which slows the breath, which slows the mind, which eases the sensation of stress in your life.

This pose is a boon to women’s health! And it only takes 5 minutes. Go try legs up the wall! It can be done so many places: on the bed, while watching TV, against a tree at a park, … be creative!

I personally love this pose at night right before I go to bed with an eye pillow, no bolster.

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With a bolster.

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An easy option without props. Move the hips as far away from the wall as you need to keep the back of the legs from feeling over-stretched.

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If the feet and legs are tingling, bring the soles together and bend the knees. 

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BASICS OF LEGS UP THE WALL:


1. Place your bolster or folded blanket(s) about 3-4 inches away from the wall. Or, for simplicity’s sake you can do the pose without a prop. (if you’re using firm blankets, fold them to a bolster size of about 10” x 24” )

2. Sit on the bolster so your right hip and side are touching the wall. Use your hands to support you as you lean back, lie down on your back, take your right leg up the wall, then your left leg up the wall. (If the backs of your legs feel tight in this position, sit up and move your bolster or blanket away from the wall a few more inches.)

3. The low back and ribs are supported by the bolster or blanket and the shoulders and ribs are on the floor. (If your neck feels uncomfortable roll a small blanket or towel to place under the neck.)

4. Relax the feet, arms are out to the side, palms up. Allow the chest to open up as the shoulders fall back toward the floor.

5. Close your eyes  or maybe place an eye pillow over the eyes. (If your feet begin to tingle, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.)

6. Rest deeply in this pose anywhere from 5 to 15 minutes.

7. To come out of the pose, you can do any of these three options. 1) Bend the knees, place the feet flat against the wall, and push your body backwards off the bolster. Or 2) bend your knees and push your feet against the wall to lift your pelvis up and off the support. Then slide the support over to one side and lower your pelvis down to the floor. Or 3) if you aren’t using a bolster or blanket, simply bend the knees into the chest, and roll onto your right side.

8. No matter which option you choose to come out of the pose, be sure to lie on your side for a few moments, breathing deeply, before coming up to sitting.

Want to see a video of it? Click here.

LEGS UP THE WALL SHOULD BE AVOIDED IF YOU HAVE:

• Serious eye problems, such as glaucoma.
• Serious neck or back problems.
• Heart conditions.

Mamaste!