![]() When you’re ready, move to the other side. ![]() Make sure you’re not forcing anything here - this is meant to help you relax, bring feelings of balance, so avoid tensing up in your arms and shoulders. Your head and shoulders should feel relaxed on the ground. Stay there with your right foot anchored on the ground or place your hands under your thigh, lifting your foot up. Take your left ankle above your right knee, opening your left knee to the side. Lie on your back, bend your knees and place your feet close to your buttocks. Rest your arms and hands on either side of your body and observe the sensations in your back body as you breathe in this position. Depending on your abilities and needs, you might place your bolster on its low side and rest your entire upper body on it or prop your forehead up on its shorter side, using the bolster like a stick. Choose the option that will help you get into this practice with ease.Įxtend your legs out in front of you and place your bolster on top of your upper legs. Then roll over to lift your Legs Up the Wall, letting your arms rest on either side of your body like a T, in a cactus shape, or placed on your heart and belly. ![]() Take your mat to a wall (or simply use a rug if available), get into a tiny ball on your side, your buttocks touching the wall. You can start in the first pose focusing on creating a “360” breath, using up all the space in your lungs, feeling the air fill them up into your back, sides, and belly, relaxing your shoulders and the muscles in your face.įor a fully immersed experience, close your eyes and relax your gaze behind your eyelids, only opening them at the end of the practice (or when you really can’t place the bolster like you want to). Try to stay in each pose as long as it feels comfortable, aiming for about 3 to 5 minutes. Once you write your reflections down, you allow them to take the importance they need while allowing your mind to unwind without them using up your mental energy. Try not to judge yourself for your thoughts, allow all feelings to come and rest on paper.
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