Evening Wall Practice

Get ready to rest better. Today, I am offering you Wallian, especially suited for the evening time. For this practice, using the wall or even using a sofa that doesn't move or any piece of furniture doesn't move will work. You just want to ensure that it's wide enough to fully support your body. We're using the wall today and the strap and perhaps even a blanket so that you have all of the support that you need to really welcome that quality in.

If you struggle with low back pain or SI pain, hip pain, anything like that, a blanket underneath your seat the entire time can feel great. I'm going to wait on this for me, and I'll bring it in at another time when sometimes, the low back can feel a little tweaking. Alright. So we're going to go ahead and begin the key with getting a really nice snug fit on the wall without having to do a lot of scooting is to place your body right next to the wall, hip to the wall, and bring your legs up. For the majority of this practice, probably all of the practice, you're not going to actually see what I'm doing, but rather follow along. So feel free to bring in an eye covering demure lights and follow the sound of my voice.

Notice if you'd like any blankets underneath your hips or any additional support. Wall butterfly. Slide your feet down and bring the soles of your feet together. Knees bow out. If you experience your feet dropping towards your groin coming into a bit of an over, overly done sensation, you can bring a block between your heel and your groin to create more support.

If this pose feels really big for your hips, Sometimes support underneath your thighs is helpful. You can bring blots underneath each thigh or use your hand as a support so that your thighs are getting a little bit of help here. Your feet may or may not touch as you're in this pose for a while. Take an opportunity to truly settle in to everywhere where the body notices and meets support, soften around along your shoulders, jaw, bring in softness along the middle back, low back, Allow for your legs to be heavy. And throughout this practice, expect for there to be moments of silence opportunities for you to come into contemplation and to begin welcoming in more rest.

Deep in your breath. Bring your knees together, placing the soles of your feet on the wall, You're welcome to slide your feet up the wall or immediately go into dragonfly, widening your legs on the wall. So you're finding the widest distance between your feet as is available today. Understand that because we are really allowing for gravity to do a lot of the work This is going to be a much bigger pose than it would be if we were oriented in a different direction. So, again, the hands underneath your thighs can be helpful or if you have a really widespread, even blocks underneath each ankle or thigh could be helpful.

Welcome in softness of the toes that go pointing or flexing the feet. And you could even bring your arms alongside your ears and goalpost arms or hand opposite elbows if you want it to express a little bit more. Now is a wonderful time to cover your eyes to go inside to begin welcoming in darkness. Even though we're looking for opportunities to experience rest. This isn't a gentle practice. No. There's a lot going on in the inner thighs and the groin.

So wherever we can find it, we can welcome in elements that will be helpful. In this case, I love welcoming in an eye covering or even more warmth. And if you're feeling really exposed, a rolled or folded blanket over your naval center feels really supportive as well. Deepen your breath, soften your knees, and feel free to bring your legs back up the wall again to pause and release or to leave your knees bent or somewhere in between. It's right around this time in which sometimes feeling an extra sensitivity around the hips can be noticeable.

So if that is your, experience in this moment, now is a great time to bring the blanket underneath your hips. Just press onto the wall, lift your hips away, and then bring the blanket under. As we continue to unwind the day that and all of the walking and sitting in everything else that we've been doing, bring your heat your feet down the wall and widen them apart this time in a squat or wall frog. Now this is really dependent on what you need. For some folks bringing the feet closer together, feels better for their body and the low back release that can be found there.

Whereas for others, placing souls of the feet on the wall and widening the feet wide apart gives more of an awareness and the groin. What is it that you need today? If you're going more for a frog, your knees and your toes will be in the same direction. Or your toes might even be more turned out than the knees. Notice if any holding or gripping has come back into the middle back.

If you notice any gripping or holding, ask your body to soften. Deepen your breath. Release in any way that feels good. And maybe that means bringing your legs back up the wall. Eventually make your way two legs up the wall.

This next pose wall swan, we will be using the proximity to the wall to accelerate or decelerate how much is happening in the body. So currently, I'm at a bit of an angle away from the wall. And if I get really, really close, then this post is going to be a little more, there will be more sensations experienced. Find your left leg. Cross it over your right, and you're crossing the leg so that your ankle is just under or at the right knee, and then slide your right foot down to any degree. You're sliding down until you find the experience you're wanting on the left hip side.

Now for me, I like to welcome in a strap here. The strap gives me an opportunity to anchor the foot at the knee since my foot tends to slip. If you find that your foot slips like that, maybe use the strap as well. So you can hold the strap in your hands, or you can belt the strap and bring it around the left ankle and the right shoulder. Again, how close you are to the wall is going to create more sensations in the shape.

So if you are having a moment where you're like, I can't stay here for very long, move farther away from the wall. You can also slide your right foot more up the wall. There's no need to be aggressive. This is a tender loving care practice. Become more aware of your breath.

If you're holding your foot or using this strap, go ahead and take it off of your shoulder or release the foot. Send both legs up the wall to release. Check-in again and notice if the blanket is still helpful. If so, keep it there. And if not, remember that you are always in choice.

And now find your right leg. Cross it over the left. And, again, if you'd like to get a little assist from your hand or a strap, you can do that by bringing the strap around your foot. You can also if you're using your hand instead of a strap, you can also cup your hand around the ankle. And as you slide the left foot down, elbow will be heavy of the left arm.

So you're not grabbing or pulling in any way. We're always simply weighting down the body a little bit more. Also notice again, do you still want this blanket? Remember that that is optional? And it really doesn't matter what you did on the other side.

Each side gets to be their own side. Make any adjustments away from or towards the wall that are meaningful for you. Maybe now is the time to actually use that blanket for warmth or for support under your neck. Is there any way that you could soften just a little bit more? If so, welcome that in. Deepen your breath.

Release your foot. And let your legs come back up the wall again. If you use the strap, know that we're not going to use it again so you can move it out of the way. Once you're resting your hips from all of that opening and groin opening that we've done. Slide your feet back down the wall again and bring them over to the right for wall twist.

You want for your feet to slide down the wall. And allow for both legs to nestle onto one another. This is also an opportunity if you moved away from the wall to get a little bit closer. There's a really nice tucking sensation that happens when you're really close to the wall, and you're also welcome to stay where you are. Notice too if it feels good or right to have a blanket or, blocks underneath or between your legs.

And bring awareness to the support at your feet, that feeling of your wall, and your feet, creating that connection. Deep in your breath? Soften along the shoulders a little bit more. Release your legs back up to upright. Feel free to take any movement along the way.

And now bring your feet back down the wall and over towards the left. Your legs nestle all the way in onto one another and your feet all the way down the wall. Souls of the feet to the wall. You might even notice a little adjustment happening in your low back as things begin to open. And, again, you may want a little bit of blanket underneath your legs.

Welcome that in if that feels good for you. As you continue softening into this twist, begin letting go of any holding or doing in the body. Bring more awareness to your breath. As you're ready, roll in the direction of your knees. And just take a moment here on your side.

You can remove anything that you placed under you. You could also bring a blanket over you if we've begun to get cold as that tendency does happen. After all, we are getting ready to go have some rest. Your time making your way back to an upright position. We'll take just a few moments in embryo.

A close knit child's pose, feel free to bring a blanket around your body or underneath your arms, or anywhere that feels good. You can stay here. Or come down to belly Shivasana. Wherever you find more rest and respites, encourage you to do just that. I encourage you to stay in whatever restful shape That really gives you an opportunity to let your mind take a seat in the body.

No more thinking or doing or working. Just rest. It's my goal to to leave you better than I found you. I hope that happened for you today. Shanti, Shanti.

Peace, peace, peace.