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When just gathering all the props for a restorative yoga sequence sounds too exhausting, Kathryn Budig suggests simply plugging yourself into a wall to recharge.
Baby, it’s cold outside. If hibernating seems like a better plan than braving the elements to attend your favorite yoga class or you just don’t have the energy to open your front door, this soothing sequence might be just what you need. All it requires is some wide-open wall space. Try these restorative poses right before bed or anytime you need a dose of comfort. Cozy PJs and slippers are encouraged.
Also seeTwo Fit Moms’ Sleep-Better Sequence
Legs-Up-the-Wall Pose
Viparita Karani
Sit next to a wall with the side of your hip touching. Lie back and swing your legs up the wall, bringing your hips against the floorboard. Use your hands to slide in closer if you find yourself slipping away. Straighten your legs and keep them together. Relax your feet. Bend your elbows to a 90-degree angle with palms facing up, resembling the arms of a cactus. Close your eyes and hold here for 1–5 minutes.
Also seeWhy You Need Restorative Yoga This Winter
Diamond Legs
Supta Baddha Konasana, Variation
Externally rotate your legs and bend your knees. Drag your heels down the wall toward your hips with the pinky edges of your feet touching or close together. Let them drop to a level that is comfortable and not beyond your edge. Remember, the whole point is to open up and relax. Gently encourage your knees toward the wall without forcing or using pressure. Hold here for 1–5 minutes.
See also Winter Slow Flow: 9 Warming Poses
Straddle Legs
Upavistha Konasana, Variation
Extend your legs straight and wide into a broad V-shape. Don’t worry about opening them as wide as you can. Instead allow them to open naturally and just unwind. Let gravity do it’s job as you focus on deep, calm breathing. Keep your lower belly slightly engaged to protect your lower back from any pressure. Hold for 1–3 minutes. To transition, slide your hands behind your knees to manually bend and close your legs.
See also6 Yoga Poses for a Hangover
Thread-the-Needle
Return to Legs-Up-the-Wall. Then cross your left ankle above your right knee so it rests on the beginning of your quad. Flex your left foot on the outside of the right thigh. Bend your right leg as you drag the foot down the wall. The goal is to open the left hip, not to bring your right heel to the ground. Start with a slight drag of the top heel down as you focus on externally rotating your left hip. Give your outer left thigh a dainty press toward the wall to stimulate release in your left glute. Hold here for 1–3 minutes, then switch sides.
See also15 Poses to Help You Sleep Better
About Kathryn Budig
Kathryn Budig is the yoga teacher behind AIM TRUE, a regular writer for Yoga Journal, and a presenter at Yoga Journal LIVE!Follow her on@YogaJournal #findyourinspiration), her website, and:
Twitter: @kathrynbudig
Instagram: @kathrynbudig
Facebook: @kathrynbudigyoga