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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and today we're
learning one of my favorite

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poses in the
whole entire world,

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legs up the wall.

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So we're gonna kick our
feet up and absorb the amazing

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benefits of this
fantastic yoga pose.

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And to do that I'm gonna 
take you right over here

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to the yoga corner.

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This is the yoga corner's debut.

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We haven't done yoga
over here yet I don't think.

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So to get started
I want to say this.

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I stayed in my street
clothes for this one on purpose

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because this is a posture that
you can do almost anywhere

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and it's really lovely
especially if you're on the go,

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on the road,
in an airport even.

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Some airports
have yoga rooms now.

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First thing you do when you

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get to your hotel
after a day of travels.

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This is great hotel yoga.

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After a long day at a
festival or an event.

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This is a great way
to kick your feet up.

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You can do this in your bed.

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You can do this
against any clean wall.

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And I'm gonna go ahead and use
the yoga mat and blanket here.

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But just want to say you don't

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need fancy yoga
stuff to do this one, okay.

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So I've laid out my mat here.
I have a blanket.

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If you don't have
a blanket, it's okay.

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You can use a pillow from your
hotel bed or your bed at home

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or you don't
actually need this,

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but it's just a nice little

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support for the
lower back and sacrum.

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So with the
blanket or the pillow,

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I'm gonna take it and then
I just leave a little bit of

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butt room as I so
professionally call it.

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A little bit of butt room from

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the wall to 
the blanket or the pillow.

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And naturally, I'm going
to gracefully come in here and

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sneak my butt into the
space that I left for it.

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Magically my blanket 
or my pillow

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will come to
support my lower back,

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but you might
need some adjustments.

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So those are also
really fun and graceful.

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They look like this.

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And so what I'm doing is

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I'm allowing my pelvis
to have this awesome tilt,

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tailbone down towards the ground

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in this little space here, 
this little nook.

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I don't know if
you can see this.

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Really allowing the weight of
my legs and the hip sockets to

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drop down into this beautiful
little nook I've created for

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it whilst still
supporting the lower back.

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This feels amazing.

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I'm already in heaven,
heaven, heaven.

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Now I do remember the first
time I came into this posture

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really feeling

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like a lot going on here.

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For one, I couldn't
straighten my legs all the way.

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So if your
knees are bent, no prob.

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This is great.

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And if, you know, the blood is
flowing the opposite direction

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for the first time in a long
time, it might be quite intense.

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So that said,
you can take breaks

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by bringing
the knees nice and wide,

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soles of the feet together.

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And of course,
nice long smooth deep breaths.

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We can still practice this
without a pillow or a blanket.

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It's just nice to have
that lower back support

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and it's a little more
restorative this way.

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From here, I can rest the hands
gently on the belly or the ribs.

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If you're wanting a more

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restorative practice
maybe for your spirit,

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your heart,
maybe hands on the chest,

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shoulders relaxed,
elbows nice and wide.

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If it's hot outside,
you're wanting to cool down

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your body and
calm the nervous system,

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interlace the fingertips,

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open the elbows nice and wide
and we maybe use the thumbs

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here extended to massage the
neck and the back of the head.

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So there's lots of options.

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We can also simply rest
the arms gently at our sides.

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So we have lots of options here.

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As the blood flows in
the opposite direction,

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we breathe deep,
nice natural long breaths.

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So we breathe consciously,
but we keep it nice and natural.

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What I mean by that is we don't

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need to do an Ujjayi breath
here or Kapalabhati or anything.

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We just let the rhythm flow.

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Mindful breaths.

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And that's that.

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Beautiful Viparita Karani.

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One of my favorite
poses for when I travel.

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Also, you know, 
we have a couple

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wonderful festivals 
here in Austin, Texas.

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This is the place to go
after a long day at the fest.

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And this is where my friends

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and I and my loved
ones go after a long day,

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you know,
in boots or in heels.

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We kicked our legs up
like this after a trip,

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day trip to Disneyland.

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So the whole
family can get involved.

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Again, take breaks when you
need to, bending the knees.

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This is a nice restorative

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variation here of
legs up the wall.

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Just take a little break.

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And then when you're ready,
back up you go.

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In time you can get this nice
stretch of the hamstrings as

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you straighten the legs but
in due time you don't need to

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push that here we can
keep the knees nice and soft.

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To come out of the posture,
we, of course,

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release, 
hug the knees into the chest

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and melt on over to one side.

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And then I'll use the
palms to press back up.

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If you have a pillow or a
blanket you might sit on it

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now and we'll just take a
moment to come to cross-legged.

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And notice how we feel.

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So sit up nice and tall.

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We come to Sukhasana
here for just a moment.

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And notice how you feel.

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It's so awesome to have
these powerful tools of yoga.

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You don't need anything fancy.

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You don't need 
any fancy wall, you know.

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Again, I'm in my street clothes.

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Two colors of denim.
Just to show you, you know,

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you can do this on the go
and keep it in your tool belt,

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your natural healing tool belt.

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I love you guys. Leave
questions or comments below.

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I'd love to hear about your
experience with this pose in

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particular as it is
one of my favorites.

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Let us know your story,

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how this pose has benefited you

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if you're
already a practitioner.

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And I'll see you next week,

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free yoga videos 
every Wednesday.

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We complete the ritual by

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drawing the palms together
and bowing to one another.

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Namaste.

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(upbeat music)