We're going to show you legs up the wall pose. It's a wonderful pose for when your legs are feeling really tired or maybe there's a little swelling in your feet and ankles.
Vickie is going to come down to sitting on the floor. She's going to sit up really close to the wall. She wants her bum as close to the wall as it can be and she'll slowly come in to fetal pose.
Her back will come down to the floor first. Then when she rolls over, her legs just magically float up the wall.
We have a bolster underneath her pelvis. This is both for comfort, so you don't have your pelvis just smack on the floor, and also because later in pregnancy it may not be comfortable to lay flat down. Having a little lift under your pelvis will take the pressure off the baby that's resting on your inferior vena cava.
From here, she can take her arms out into a low V-shape with her palms facing up. There you go.
Then just close your eyes and take a comfortable breath.
You can stay in this pose as long as you like. It's really relaxing and restorative.
If you want a little variation here, you can bring the soles of the feet together and use that to the side. Your legs just slide down the wall. This allows your inner thighs and pelvis to open up and stretch out a little bit while allowing all the fluid to drain back to the heart and get recycled.
When she's ready to come off the wall, she'll draw her knees in towards her and roll towards fetal pose on one side, using her hands to bring her back up to sitting. Very nice.
This pose is going to be great for anyone who has legs that are getting a little tired or feels a little off that day. This is a great way to regenerate yourself, renew yourself, feel a little stronger in your legs.