Giving your body rest is equally as important as exercise and a healthy lifestyle.  Your body and mind are on the go constantly, so make time, even if it’s just a few minutes a day, to relax.  Viparita Karani is a wonderfully beneficial restorative pose that feels good from head to toe, down to the soul.

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Legs up the Wall Pose or Viparita Karani (vip-par-ee-tah car-AHN-ee)

  • Begin in Supported Bridge Pose with a block or rolled up towel underneath your sacrum.
  • Inhale to lengthen your spine.
  • Exhale, swing your legs up toward the sky or the wall.
  • Firm your legs and gently flex your feet, pulling your toes toward your face.
  • Hug your navel toward your spine.
  • Walk your shoulder blades in toward one another.
  • Broaden through your chest.
  • Reach your sternum toward your chin and extend your chin up slightly to relax your throat.
  • Soften the muscles in your neck, face and jaw.
  • Allow your eyelids to be heavy or close your eyes completely.
  • Rest your arms in whatever way feels most comfortable – by your side with your palms facing up, or with one hand on your heart and the other on your belly.
  • Seal your lips and cultivate your ujjayi breath.
  • Hold and breathe for several rounds of breath – up to 10 minutes or so.
  • To safely come out of this pose…
    • If you’re not use a wall, bend your knees and lower your feet to the ground (back into Supported Bridge). Lift your hips up, remove your block/towel, and hug your knees into your chest.  Roll onto one side and slowly sit up.  Take your time to avoid any dizziness.
    • If you are using a wall, bend your knees and plant your feet on the wall. Push into the wall and lift your hips up to remove your block/towel.  Lower your glutes down onto the ground, and roll onto one side.  Using your feet, push yourself away from the wall and slowly sit up.  Take your time to avoid any dizziness.

 

Notes and Variations

  • For tighter individuals, start on the lowest height of one block or a single rolled up towel. For individuals looking to deepen this pose, use two blocks or a larger rolled up towel, to lift your support.
  • Despite the name, you don’t necessarily need a wall for this pose. You can use one if you’d like or you can simply extend your legs upward.  For individuals looking for more support, start with a wall, see how you feel and go from there.

 

Body

 

Mind

 

 

Namaste,

Coach Jentry

 

Gumsaba Fitness Class schedule Monday 11/7/16

5:30AM Sunrise Danville Womens only class – Coach Briana – HIIT Monday

5:30AM Sunrise Danville Mens only class – Coach Joel – HIIT Monday

5:45AM Sunrise Walnut Creek Heather Farms Co-ED class – Coach James – AMRAP ATTACK

6AM Sunup Moraga Womens only Class – Coach Michelle – TRX Circuit

8:15AM Sunshine Moraga Womens only Class – Coach Michelle & Coach Kristen – TRX Circuit

9AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT MONDAY

11:00AM Cytosport All Levels Cardio Kickboxing – Coach Michelle (private class) 

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class) 

12:00PM Cytosport All Levels HIIT – Coach James (private class) 

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)