Resting and relaxing is really important for your overall health and wellbeing — especially at a time of year as busy as December usually turns out to be. My birthday is in December, so as well as the usual plethora of Christmas parties and catch ups before the holidays, I often also have a birthday celebration (or two) thrown in there as well. Combine that with all the organisational parts of the festive season — shopping, food, travel — and my schedule becomes very full very quickly, despite my work time slowing down. And I know it’s a similar story for most people around this time of year.
This year, in Sydney at least, we’ve also had the weather going back and forth between cold and hot, which can be very tiring for the body, as it works to try and keep our body temperature and other systems at some sort of equilibrium.
Around this time last year, I wrote about my housemate and I pausing our cooking marathon to lie with our legs up the wall. It’s really a brilliant exercise, and can be used at any time of the year — I think hardly a day goes by where I don’t find a quiet spot and a wall, actually — but it’s especially helpful during busy periods. It helps the body (and the mind) slow down, take a breather. It’s fantastic for your nervous and immune systems, and helps reinvigorate your circulation.
Sit with your right hip close to the wall. If you are quite flexible in the backs of the legs, you can sit quite close to the wall; if you are less flexible in the backs of the legs, sit further away. Using your hands behind you on the floor to support you, left your feet up off the floor and bring them up onto the wall. You’ll need to roll to your right as you do this and wriggle around a little so that you come to be lying on your back with your buttocks close to the wall, and your legs up the wall, with the backs of the legs resting on it.
It’s okay to feel a very mild stretch in the hamstrings, but if you feel anything more than a very mild stretch, wriggle the buttocks further away from the wall. If your hips or lower back are uncomfortably pressing into the floor, you might like to use a neatly folded blanket underneath your lower body.
Let your hands rest wherever they feel comfortable. Now let your attention come to your breath. Allow your physical body to completely relax (your feet may go to sleep – don’t worry, this is normal, and you will get feeling back when you come out of the pose). Close your eyes. Focus on your breath. See if you can encourage your breath to slow down, and your exhales to be slightly longer than your inhales.
Stay for 2-10 minutes. You might set a timer, or you might pick a nice relaxing piece of music, and stay in the pose for the full length of the track. I have a selection of piano pieces that I use for this purpose – they’re usually between 3 and 10 minutes long.
To come down, slide the heels down the wall so the knees come towards the chest. Roll onto your right side and rest here for a breath or two as the blood flows back into the legs. Then use your hands to help you slowly get up. Take your time, as you might be feeling a little sleepy, and your legs might take a little while to feel normal again.
Legs up the wall is honestly one of my favourite poses. When I’m really stretched for time, I might only stay in the pose for a minute or two, and even that tiny amount of time makes a huge difference. There are also all sorts of ways you can more fully support the physical body in this pose, if you’ve got access to props. The idea is really just to give yourself space to pause and do nothing at all.
If you’ve got any questions, either before or after you try the pose, please feel free to contact me. I’m always happy to offer more suggestions.