Featured Pose: "Legs-up-on-the-wall" 

Setting up: Use one or more blankets, positioned at the wall for resting your hips on. Experiment with the amount of blankets that feel best beneath yourhips. It is also fine to practice this pose without elevating the hips. Kneel on the floor next to your mat and position the buttocks back against the wall, or as close to it as possible. Roll into the hip closest to your mat and place the shoulder on the floor. Gently roll onto your back and swing your legs up the wall. Allow your arms to rest on the floor at your sides. Move your shoulder blades down your back and let the palms face up toward the sky. Eye-pillows placed in the hands and over the eyes will help to further relax your body and mind.

Staying in the pose: Allow yourself to settle into the blankets and the floor. Close your eyes and breathe full, gentle breaths. Enjoy the sensations of the legs and back releasing tension. Stay here for as long as 15 minutes, working up slowly to this length of time.

Exiting the pose: Begin to come out of the pose by removing the pillows from your hands and eyes. Bend your knees and place the soles of your feet against the wall. Pause for a few breaths with your knees bent toward your chest or with the soles of your feet pressed together and your knees wide. Gently slide your body away from the wall by pressing into your feet and then roll to one side. Sit back up slowly.

Benefits: This posture stimulates the lymphatic and circulatory systems of the body. It also reduces the overall effects of stress on the body and fatigue in the legs, while relaxing the nervous system. It can be especially beneficial to those who experience swelling in the legs or have varicose veins. This pose is not recommended for those with retinal problems, hiatal hernias, heart problems, neck problems or women in the first 3 days of their menstrual cycle.  
 

About Pamela Merriwether, E-RYT:

With over 2,000 hours of teaching experience, Pam is certified by the Yoga Alliance as an Experienced Registered Yoga Teacher at the 500 hour level. She continues learning as a dedicated student of Yogarupa, Rod Stryker, and is currently pursuing a ParaYoga Master Teacher certification under his guidance.  In addition to teaching weekly private sessions and classes, Pam is active in a number of volunteer organizations, including serving on the board of The Libby Ross Foundation. She teaches a free yoga class for women cancer survivors each week at Amsa Yoga in Columbia, SC. This gentle yoga class is created for women with breast cancer and other cancers. Designed to provide students with relaxation, inspiration and bonding, each class includes breathing exercises, slow stretches, healing yoga sequences, restorative yoga and balancing work that is appropriate for women during and after treatment. Pam also co-leads an annual yoga retreat for survivors each Fall at Wild Dunes on the Isle of Palms, South Carolina.

www.amsayoga.com
www.pamelayoga.com