Pose of the Month: Heavy Legs on the Wall

Try this yoga pose after a long hard workout, particularly a run.

How to: Heavy Legs on the WallFor this very passive pose, you will need a wall. Lie on the floor and simply walk your buttocks all the way up against the wall. Your legs will extend straight up the wall. If you have very tight hamstrings, then you may walk your hips about 6 inches away from the wall, or you can have a bend in the knee. With consistent practice over time, you will have your legs straight. Some schools of yoga teach the practitioner to put a soft roll under the sacrum (lowest part of the back).

Arms can be out to your sides, palms face up. Arms can also be extended straight out of the shoulder having a 90 degree bend in the elbow, palms facing up. Once in place lift your head gently off the floor and tuck the chin to the chest then extend the back of the neck as you replace the head on the floor . Soften your eyes and be very heavy in the floor. Stay in the pose from 1 to 15 minutes.

To come out of the pose, slowly bend your knees and roll over on to your right side, curling up into a fetal position. Linger for a few breaths and then press up until seated.