Benefits: Achieves many of the benefits of inversions in a supported, gentle pose.
Instructions:
1. Sit next to a wall with the side of your body on the wall and your knees bent into the chest.
2. Bring the lower back onto the floor while bringing the legs up the wall. Keep the upper body supported with the elbows on the floor.
3. Slowly release the elbows and lower the whole back down to the floor.
4. If you are comfortable, stay here several minutes.
5. To come out, bring the knees into your chest and roll to your side.
You may wish to support the low back with a bolster or several folded blankets placed right at and parallel to the wall. This also increases the angle of inversion.
You may try different positions with your legs, such as with knees bent and the soles of the feet touching (as in Cobbler's Pose - Baddha Konasana), taking the legs in a wide straddle, or even Lotus Pose.
