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Legs Up the Wall (Viparita Karani)

8/25/2014

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PictureLegs Up the Wall (Viparita Karani)
Legs Up the Wall or Viparita Karani  is one of the most celebrated yoga poses because of the posture’s long list of benefits. It is recommended for those with both low and high blood pressure. As a gentle inversion, Legs Up the Wall pose reverses the blood flow towards the upper body and head for improved circulation.

There are countless benefits touted with practicing Legs Up the Wall pose such as improved digestion and thyroid function, relief for lower back tension, migraines, insomnia, varicose veins, menstrual cramps, anxiety, edema and more. However, avoid this pose if you have glaucoma or serious neck and back issues.

Getting into the Pose:

Start by sitting on the floor with the right hip flush against the wall. Raise the right leg up the wall allowing the left leg to follow as you lie down with your back on the floor. Bring the sit bones as close to the wall as possible so the body is at a 90° angle against the wall with the back on the floor and the legs straight up the wall. Close the eyes and allow the arms to rest on the ground parted a few inches away from the sides of the torso. Turn the palms up towards the ceiling. Relax in this posture for up to 5 minutes. Beginners may want to stay in the pose for a shorter time.

Modifications:

Keep in mind that Legs Up the Wall is a restorative pose. Therefore, you want to be able to relax in this posture. If you find it uncomfortable to rest with your legs up the wall, try these modifications:

1) Move the hips further away from the wall instead of having the body at a 90° angle.

2) Place a bolster (a firm supportive cushion) under the hips. If you don’t have a bolster, you can substitute a rolled up yoga mat or several blankets as a prop.

3) Use a folded blanket to elevate the head, if it doesn’t comfortably rest on the floor. Try positioning the folded blanket just under the back of the shoulders to provide additional support for the head and neck.

Coming Out of the Pose, Safely:

Place the soles of the feet on the wall. Lower the bent knees toward the chest. Then, with the knees still bent, roll on to the left side. Rest in this fetal position for a few breaths before slowly pressing back up in to a seated position on the floor.

For Deeper Relaxation:

Place an eye pillow on the eyes and/or one on each hand. Just observe the breath moving through the body. There’s no need to alter the breath, just simply be a witness to the chest and abdomen inflating and deflating with each inhalation and exhalation.

For your convenience, Yoga Destiny offers lavender-scented eye pillows. Each eye pillow is covered in a silky satin and filled with luxurious French lavender and organic flax seed. Eye pillows are made in the USA. Eye pillow dimensions:  4" x 8.5".

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.
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Yoga Birthday Parties for Kids

8/20/2014

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Looking for a new birthday party theme that your kids will love? A yoga birthday party can make your child’s day extra special. 

Kids can enjoy healthy activities in the form of yoga games, music, and relaxation. Fun and creative activities designed to inspire children’s imaginations such as musical yoga chairs, a freeze yoga dance, or mandala creation are just a few of the yoga games that kids can play.

Have children make a “yoga” birthday cake by using their body to form candles. Then, let the birthday boy or girl blow out the candles as the guests sing “Happy Birthday”. By using certified yoga instructors trained in teaching children’s yoga, you can be assured that your child and her/his party guests will be shown techniques to safely learn yoga.

Yoga birthday parties don’t have to just be for your young children. Pre-teens and teenagers can also enjoy fun yoga parties as part of their birthday celebration. Yoga instructors can customize the yoga poses and activities to an age appropriate level.

Party fees with certified yoga instructors generally range from $300-$450 depending on package inclusions and location. Extra goodies such as yummy treats in yoga shapes, lavender-scented eye pillows, yoga mats to take home, and other party favors can be added on to make the event even more memorable. 

You will find that many yoga teachers are willing to travel to your home to conduct the yoga birthday party, if you don’t want to have the event in the yoga studio.


Yoga Destiny offers children’s yoga birthday parties in central New Jersey. For more information, contact Yoga Destiny at 732-637-YOGA or YogaDestiny@gmail.com.

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.

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    Author
    Denise Hitch
    Certified Hatha Yoga 
      Instructor


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