Drive Yourself Up the Wall

by Cheng-Ling Chen — December 18, 2007

Have you been running around all day? Are your tootsies tired and sore? Put up your feet! Practice the legs-up-the-wall pose:

1. Sit on the floor, facing the wall.
2. Scoot yourself up to the wall, so that your sits bones are against the corner between the wall and the floor.
3. Slowly lie your torso down while pushing your legs straight up, holding them vertically against the wall.
4. Let your shoulders fall away from your ears, lengthening your neck and softening your throat. Your chin should feel neutral rather than pushed up against your sternum.
5. Release your shoulder blades as you open your arms to the sides, palms facing up.
6. Relax your hips, and let go of all effort.

If you wish, you can deepen this pose by placing a sandbag on your feet or a pillow under your shoulder blades. Close your eyes and breathe here. Rest in this pose for 5, 15, or however many minutes you have. With your legs supported by the wall, feel as if you are falling through the floor. Let your inhales and exhales grow longer and longer. Breathe into this open space above you, created by the L shape of your body, as the mad rush of the outside world melts away.

When you are ready to get out of the pose, bend your knees and slide your legs off to one side. Wait for your feet to reach the floor before turning your torso. Stay in fetal position for a few breaths, savoring these moments of calmness before sitting up.