Make room for fresh perspective and new beginnings. Inversions are a great way to move out stagnant energy and break old patterns. Use this guide to practice inversions safely and effectively in your own home.
1. Legs up the wall: rejuvenating, cooling, calming
2. Walking legs up the wall: rejuvenating, warming, invigorating
Start on your hands and knees, pressing your feet against the wall. Keep your knees below the hips, wrists below the shoulders. Lift your sit bones up and back, coming into a shortened downward dog position. Begin walking your feet up the wall. Relax your head and neck completely as you look at the wall.
Work toward creating a 90 degree angle between your upper and lower body, keeping your wrists directly below your shoulders. Press your feet into the wall and your hands into the mat. Keep your feet flexed and extend out through your heels while bringing the balls of your feet toward your body. In the beginning, you may start with your knees bent while pressing your feet into the wall, but work toward straight legs.
Be sure to engage your pelvic floor muscles (located at the base of the abdomen, just above the pubic bone). If you feel this pose in your lower back, the pelvic floor may not be active. You can correct this by extending your sit bones toward the ceiling to engage the pelvic floor.
Breathe here for 20 breaths, or up to 5 minutes.