You are currently browsing the category archive for the ‘Exercise’ category.
Hello Brighton Marathon runners.
We at Coast (Richard, Jeanette, and I), will be offering free express massage and stretch aid to all Brighton Marathon runners.
We are prefectly placed at mile 18 (198 Church Road, Hove) so that if you feel in need of a little help as you are running past, we can use 5 mins to help you and your body make it through the rest of the course.
We will be cheering for you!
A while ago I wrote a blog on Upper Cross Syndrome, complete with exercise videos on how to counter it. I said at the time that I would also write one for Lower Cross Syndrome – and finally – here it is!
I don’t want to repeat the same information so I suggest you look at the first blog here to get the full explanation as it’s good to understand why you are doing something(it means you are more likely to do it). The same rules apply – you need to stretch the hypertonic (tight) muscles first before you do the exercises to strengthen the hypotonic (weak) muscles. The stretches are really important, so don’t miss them out!
Here’s a picture to help you visualise the posture (or you could possibly look in the mirror).
As with Upper Cross Syndrome, certain muscles are tight (hypertonic) while others are weak causing a posture that is results in pain, looks unattractive and is very common if you start looking for it.
And here is the list of muscle involved with Lower Cross Syndrome.
|
Tonic Muscles Prone to Tightness or Shortness |
Phasic Muscles Prone to Weakness or Inhibition |
| Gastroc-SoleusTibialis PosteriorHip Adductors
Hamstrings Rectus Femoris Iliopsoas Tensor Fascia Lata Piriformis Thoraco-lumbar extensors Quadratus Lumborum
|
Peroneus Longus, BrevisTibialis AnteriorVastus Medialis, Lateralis
Gluteus Maximus, Medius, Minimus Rectus Abdominus
|
These are very important, large postural muscles that are possibly functioning incorrectly but with the correct stretching and strengthening exercises these muscles can improve in function which will result in improved musculoskeletal function and pain reduction (if not pain elimination).
So – let’s start!
We are going to start with the foam roller on the IT Band.
You can use these rollers for most muscles groups to work out the knots so experiment. (And yes – it really should be that painful to start with but the pain recedes quickly if you keep doing it regularly). You can also use them for core strengthening exercises. We sell these at the clinic and quite honestly, I don’t know how I survived before I had one of these. They are very versatile and extremely effective. My advice would be – get one!
Now we are going to S-T-R-E-T-C-H.
We are starting with the calf muscles. Here is a simple stretch of the Gastroc and Soleus Muscles that you can do anywhere (you will also get the Tibialis Posterior slightly).
This next video demonstrates how to stretch the hip Adductors which are the large muscle group of the inner thigh.
Now for the Hamstrings.
And then the opposing muscle from the Quadratus group of muscles, the Rectus Femoris. Make sure you tuck your tail under for this one – then you will really feel it.
This next video demonstrates how to stretch the Iliopsoas and also the Tensor Fascia Lata. This last muscle goes into the IT Band so don’t forget to foam roll first.
Here are a couple of stretches for the Piriformis. Always a favourite!
And this video shows stretches for the Quadratus Lumborum and Thoraco-lumbar Extensors.
Okay – stretching done, now we can start strengthening the opposing muscles. We will start with the Tibialis Anterior (don’t want to confuse you with an exercise for the Peroneus muscles so we will stick with this one at the moment). You need a resistance band (which we sell at the clinic) or something that will add resistance to the muscle as you work it. As with any strengthening exercise you need to do sets of repartitions and increase the number of reps and/or sets as you get stronger e.g. start with 3 sets of 10 repetitions? Here’s how…
Now for the Gluteal muscles and here’s Rich demonstrating how.
And another…
And lastly, here is a good way to start working your abdominal muscles.
If you follow these recommendations you have the opportunity to have great posture, wonderful musculoskeletal function resulting in less chance of injury and pain.
You have a wealth of knowledge available to you from all the practitioners at Coast so take advantage of us. We are here to help you reach your goals, whatever they are.
Written by Anne French, Chiropractor
The effects of sports massage
As the summer is approaching no doubt more and more of you will be inclined to start some kind of exercise regime. Perhaps some of you are preparing for your beach summer holiday; or are motivated to improve your fitness levels to feel healthy and energised over the summer months; or perhaps you just want to get the maximum benefit from this gorgeous weather by exercising outside in the sunshine.
Others, no doubt, are in full flow with your training programmes psyching yourselves up for the big event – the Brighton Marathon 15th April (or perhaps London? or Paris? ), not too long to go for you now folks!
Whether a beginner, a serious exercise enthusiast or an elite athlete, without a doubt the benefits of sports massage can be reaped by all.
What are the benefits of sports massage?
Generally, the main benefits experienced from sports massage fall into two categories: (i) injury prevention (ii) enhanced performance
Identifying problem areas – breakdown of scar tissue:
All sports contain a repetitive element (as do most occupations), therefore muscles can get overworked and overloaded, this can lead to muscle fibres being torn on a microscopic level (micro-trauma). This is turn causes bleeding and inflammation; the body will repair this by forming adhesive bonds to heal the afflicted area. If the same muscles continue to be used this can lead to yet more overuse and secondary micro-trauma and so on, causing the formation of further scar adhesions. This may begin to affect the elasticity and function of the muscle, also having a knock-on effect to the whole muscular and skeletal system, which in turn can lead to a more complicated injury pattern.
Having regular sports massage helps to identify these problem areas and deal with them by using various frictional techniques to break-down scar tissue & fibrous knots, therefore, preventing further injury.
Improves self-awareness:
Regular massage helps the exercise enthusiast become more in-tune and aware of what is happening in different parts of their body. This helps them to adjust their training accordingly and can improve the quality and quantity of their training.
Improves recovery:
Massage boosts the circulation; consequently after exercise massage helps the circulation to remove waste from the muscles e.g. lactic acid and helps to bring fresh blood to the muscle fibre cells, helping to restore nutritional levels. This improves the recovery time for athletes, preparing them effectively for their next training session.
Improved elasticity:
Deep longitudinal massage strokes and sports massage techniques e.g. STR ( soft tissue release), MET (muscle energy technique), can stretch specific localised areas of tissue by drawing them apart in all possible directions in a way that functional stretching by an athlete alone cannot achieve. This helps to improve the elasticity of muscles and the overall flexibility of the sports person, which ultimately enhances performance.
Relaxation:
Massage has an effect on the nervous system. It stimulates the nerve receptors in the muscles that control tissue tension and helps the body to let go and relax the tissues, releasing tension and helping to reduce pain. This affects tension throughout the body.
Massage triggers the parasympathetic system, which slows down the heart rate, deepens the breath and allows the whole body to enter a state of deep rest and relaxation.
In conclusion:
Whether you’re just about to start your summer exercise regime or whether you’re an all year round sports person, it is very beneficial for you all to build some quality time for regular sports massage into your training schedule. Then you too can benefit from reduced injuries and IMPROVED PERFORMANCE! Your body deserves it!
Attention: Brighton marathon runners:
Remember the Coast Team will be offering Free Express Massages on the day of the Brighton Marathon at mile 18. Richard, Anne and I will be set up outside the clinic at 198, Church Road. Please come and see us if you’re struggling and hopefully we can help you get through the rest of the race, with a smile on your face.
We will also be available for post event treatments during normal clinic opening hours from Monday 16th April! GOOD LUCK & ENJOY !
Written by Jeanette Mahoney, Massage Therapist.
Arnica Montanaalso known as the Mountain Daisy and Leopard’s Bane belongs to the Compositae family and is found along the slopes of the Andes and along the Central European Alps andSiberia. 
It grows in the mountains, not on the tops but where it is of most use along the slopes of the mountain valleys and meadows. Nature’s way of supplying what’s needed close at hand, after a climbing fall and general overexertion. Arnica is a perennial herb has large golden flowers similar to the marigold, and is highly aromatic and grows on peaty soils.
Its valuable properties have been known for many years extending back to writings of Saint Hildergarde of Bingen in 1099. Within Homeopathy it is a remedy used for its therapeutic qualities, specifically for injuries, falls and accidents. In German it is known as ‘Fall Kraut’ or ‘Falling Herb’.
Amongst its many other virtues, homeopathically, Arnica can be used for trauma, overexertion and injuries for both the physical and mental effects, and is an ideal remedy to assist athletes. It is known as the aspirin of Homeopathy.
Its application can be for the overuse of any organ. Where there are sore bruised muscles, limbs and body ache as if beaten, joints as if sprained, helping to bring out the bruising. It is a big shock remedy and often the person needing it will say they are fine and that nothing is wrong when there clearly is, and when spoken to will answer slowly with effort. The classic arnica will have a terrible accident then get up saying ‘I’m alright’ and maybe order a taxi home… whilst their head gushes blood.
If your training is causing aching of muscles and limbs or if you are nursing injuries, preparing for the marathon, taking Arnica 30c after a run may be of great benefit to aid healing. On the day of the marathon itself, take a dose before and after your run and one dose a day for the following three days.
Where to buy Homeopathic remedies – Homeopathic remedies can be bought from health food shops, chemists or pop into the clinic.
Homeopathic remedies are often used as self-help for simple conditions, however for more serious complaints a homeopath, GP or health professional should be consulted before using homeopathic medicines.
Written by Sarah Allenby-Byrne, Homeopath
March sees the arrival of spring. Nature is preparing for rebirth and renewal. As beings of nature we should go with the natural flow of things and plant the seeds that will allow new beginnings to unfold and make the way for new discoveries. This process of renewal happens every year and whatever time of life we are at, we can use the energy and motivation that spring offers to try something new.
It is never too late to begin a yoga practice. Yoga is not all about tying ourselves into a pretzel or standing on our head! It is about meeting ourselves where we are and reconnecting with our body and breath. We do not have to be flexible or spiritually minded to start practicing yoga. However, with regular practice we can enjoy the benefits which include a greater awareness of our bodies and how they move; increased range of movement; improved posture and greater strength. As these changes unfold, we will notice that we move with awareness and ease in our daily lives. Our confidence builds as simple things, such as reaching and bending become less of a struggle. As an added bonus, we can help to stave off the effects of ageing and cope better with those things we cannot change! As BKS Iyengar (one of the world’s greatest living yoga teachers) states: “Yoga teaches us to cure what need not be endured and to endure what cannot be cured.”
Written by Ginny Haswell, Yoga Instructor
Ginny offers a gentle Hatha Yoga class each Tuesday morning from 10.30 – 11.30am. While it is not labelled as a class for ‘seniors’, those in middle age, retirement or simply in need of a gentle and nurturing class have found great benefit from attending. As numbers are limited to 8 students per class, Ginny can offer individual guidance so that all participants gain maximum benefit and enjoyment from the class.
Here is a testimonial from Coreen, one of Ginny’s regulars in this class:
“Ginny’s Tuesday morning class for the slightly older person (!) has been such a wonderful thing for me. I don’t regard myself as a lover of physical exercise and yoga is the only activity that I have ever been able to keep up for any length of time. The atmosphere that Ginny has created within the group, however, allows you to work in a way that is sufficiently challenging and yet free from any pressure to compete. In the 2 years or so that I have been going to the class I recognise how much more supple and strong I have become – I think it’s essential that you continue to challenge yourself physically as you get older and Ginny sets the bar at just the right level. Finally, somehow, without diminishing our focus, Ginny manages to make the classes fun – I think that might be the bit that motivates me to keep up my yoga.”
To view our full range of yoga classes please see our timetable.
There are many reasons why we can feel tight and closed in the area of our heart: the chest to the front and the mid (thoracic) spine at the back of our bodies. On a structural level, poor posture caused by too many hours spent slumped in front of a computer will round the upper back, draw the shoulders forwards and collapse the chest. In this position is it impossible to breathe properly and allow our lungs to function optimally. If left uncorrected, eventually the soft tissues around the ribcage will become tight, making proper breathing even more difficult.
In yoga, the term heart centre relates not to the physical beating heart, but to the place in the centre of our chest that is home to emotion and feelings. When we look at a closed heart centre from a psychosomatic perspective, it is common to see this rounding forwards of the shoulders when a person is in self-protection mode, as this creates ‘armour’ around the heart region. If this pattern of holding the physical body becomes chronic, it can be hard to shift these feelings of wanting to protect ourselves unless we learn to break down this rigid armour.
Yoga postures that open the heart and chest area include shoulder and chest opening stretches, spinal twists and spinal extensions (back bends). Here are a few simple ways to undo tension in this area, making way to better breathing, improved posture and an open, receptive heart:
Conscious deep breathing
Sit in comfortably in a chair with your spine upright, shoulders relaxed and the back of your neck long. Alternatively, lie yourself down placing support under your head if you need to.
Close your eyes and become aware of your breathing. Notice if your breath is high in your chest; is there any movement in your ribcage or abdomen? Is the breath irregular or shallow?
Now place a hand on your upper abdomen, between the navel and the sternum. Breathe slowly into your abdomen so that as you inhale, you feel the hand rising and as you exhale the abdomen softens. Remain here for several deep breaths.
Now place each hand on the lower portion of your side ribs and encourage your breath to expand the ribcage sideways into your hands on the inhalation, and allow the ribcage to soften again on your exhalation. Perhaps you can also feel your breath in your lower back ribs. Remain here for several deep breaths.
Bring one hand to rest lightly on your upper chest underneath your collarbones and practice deep breathing into the upper chest, feeling the breath expanding and releasing this area. Take several deep breaths.
Then rest your arms by your sides and recreate this feeling of expanding the upper abdomen, ribcage and chest with each inhalation. Allow a feeling of releasing and softening on the exhalation. Try to remain aware of each inhalation and exhalation.
After a few minutes, relax. Allow your breath to become natural and spontaneous, noticing if there is a change in the rhythm and depth of your breath from before you began this conscious breathing exercise. Notice if you feel more calm and relaxed.
Note: Always breathe in and out through your nostrils. Never force or strain your breath. It may take some time before you can fully expand your ribcage and chest, but with practice it will become easier.
Benefits: conscious and correct breathing is one of the most important practices for good health and managing stress levels. Your respiratory muscles will be fully utilised, undoing areas of chronic tension and rigidity in the thoracic area.
Simple supported chest opener
Roll up a towel or blanket into a cylinder shape and place across your yoga mat or on the floor. Lie down on your back so that the support is positioned underneath your shoulder blades.
You may need to experiment with the thickness of your support – if you are very tight in your chest and upper back then you need a slimmer support to begin with. You should feel that your chest is gently expanding. Check that your neck feels comfortable; you may also need to place some support underneath your head. Find a comfortable position for your arms.
Relax and close your eyes. As you rest here, breathe deeply and notice how your heart area feels expanded, open and light.
Stay for at least 3 minutes.
Benefits: A restorative way to correct poor posture of rounding the upper body forwards. The effect is gently uplifting and refreshing.
Written by Ginny Haswell, Yoga Instructor
You can find Ginny on the Coast website as well as her own personal site www.one-yoga.co.uk
The United Kingdom, as a whole, is becoming more obese and therefore more at risk to fatal illness. That may sound like a harsh message, but it is the undeniable truth with statistic after statistic supporting such claims. It has been reported that HALF (50%) of men could well be obese by 2030 if the current trend continues (NHS, 2012). It has become such a stark realization, that there are many calls for governments around the world to make immediate and dramatic policy change to reverse a pandemic of obesity (The Guardian). But this goes deeper than just the man or woman on the street. There is a need to change the attitude and education right down to the children that are around right now, as this is where the problems are developing into real concerns. It has got to the point where, this generation of children, maybe the ones that have shorter life expectancies than their parents.
The Harsh Truth!
- One out of 6 children under 14 yrs can’t swim
- One in 10 children can’t ride a bike
- 33% have never owned a bike
- 79% have owned a games console
- One in 4 have never run more than 400m
One study assessed 315 ten year olds in 1998 and 309 10 year olds in 2008. A total of 5% of the 1998 group could not hold their weight when hanging from a bar. In 2008 this had doubled to 10%. During the same period of time, arm strength fell by 26%, grip strength by 7% and functional sit up by 27% (Sandercock et al., 2011).
The average CV fitness level is declining in the UK at a rate of DOUBLE the global figure. These figures are collated from a study that used 600 ten year olds over a 10-year period!!
- Boys – 7% drop
- Girls – 9% drop
- Equivalent to 0.8% per year
- World predicted figure 0.4%
Research shows that young people spend an average of (Dunford, 2010):
- 1.7 hours online per day
- 1.5 hours playing games consoles per day
- 2.7 hours watching TV per day
This ‘X-box’ generation are suffering, not only in the short-term with diseases such as rickets becoming more common, but their entire lives are becoming at risk to disease, poorer quality of life due to posture issues and an over all reduced quality of life.
Further to that, our sporting achievements as a nation are also at risk due to basic, fundamental movement literacy and skills such as running, jumping, throwing, kicking, catching and striking not being performed enough. These basic skills underpin any high performance development programme. Without these in place, the next Olympic Champion is going to be hard to come by with a GBR vest on.
The Truths
- You can’t exercise your way out of an unhealthy diet
- You can’t diet out of an unhealthy lifestyle
You CAN’T transform yourself:
- In 3 minutes a day with no sweat
- By making new years resolutions
- By substituting ‘Lite’ for real
- By exercising your ‘problem areas’
- By joining a club
- By dieting
- By paying the exercise guru
Research shows
- Research has discovered a link between computer use in children and chronic musculoskeletal strain
- A rapid increase in computer use by children has exceeded the development of knowledge about the complications for the health of children.
- The more children use games consoles and revert to texting, the greater the incidence of joint pain (Yaziki, New York Hospital for Joint Diseases)
The positives of exercise
- Children taking part in 5 hours of vigorous physical activity a week had stronger academic performance in math, English, natural sciences and French than children with only 2 hours of physical activity per week!!!!
- Children taking part in dance activities improved their reading skills by 13 % over 6 months. This was compared to sedentary peers, who showed a 2% decrease.
- Children who spend an extra hour a day exercising, did better on exams than students who didn’t exercise.
Recommendations
The department of health (UK, 2004) recommends that children and young people should achieve:
- A total of AT LEAST 60 minutes of AT LEAST moderate intensity each and every day.
- It’s the attitude and desire to change that promotes a permanent change to lifestyle.
- You have to WANT IT!
- It’s a lifestyle change, not a diet or new regime that can begin to turn these statistics around.
- Anyone can achieve, you just have to have the mental toughness to begin that change.
Wriiten by Richard Husseiny
Richard Husseiny is a fully qualified and experienced Sports Therapist and Strength and Conditioning Coach, and he has extensive experience in youth athletic development. Encompassed in that is the skill to identify movement deficiencies, that can lead to not only athletic limitations, but also lead to a potentially reduced quality of life. Richards work has helped athletes at all levels – from youth sports to the professional and Olympic ranks – achieve their highest levels of performance in a variety of sports.
Richard is strength and conditioning coach for the English Institute of Sport, working with the Olympic diving squad in preparation for the London 2012 Olympic games as well as being right on your door stop, here at Coast. Why not take advantage of his skill and expertise while you can.
What can we do at Coast?
Our approach at Coast, not only covers the physical symptoms of your pain or dysfunction, but also aids in the change of lifestyle needed to improve your quality of life. However, the only person that can make that change is you. Make the most of the opportunities that are around you, such as those at Coast. Change can only begin if you want it to. We are here to help you in your goals whatever they may be.
On the First Day of Christmas my true love bought for me a Foam Roller from Coast for my iliotibial bands (ITB’s).
Here’s how to use it.
Merry Christmas from all of us at Coast.
On the Second Day of Christmas my true love bought for me a special offer from Coast of a 2 for 1 TREATMENT & A CLASS
A choice of either a Yoga or Pilates class and the choice of a 1/2 hour treatment of either Reflexology, Deep Tissue Massage, Thai Yoga Massage, Sports Massage or Chair Massage – all for only £26.
Happy Boxing Day.
On the THIRD DAY OF CHRISTMAS my true love gave to me a special offer from Coast of a MASSAGE TRIO – 3x 30 minute treatments for £60
Have you always been a bit confused or overwhelmed as to which massage treatment would be most suitable & beneficial for you?
Coast is offering you an amazing opportunity to try out 3 different massages for yourself from the variety of treatments available at the clinic:
Choose any three 30 minute treatments from the following:
- therapeutic – a gentle great stress relieving treatment, helping you to unwind & relax after a hectic day, soothes away aches & pains
- reflexology – is a holistic, non-invasive therapy that applies gentle pressure to the reflex points on the feet.
- deep -tissue – works very deeply into muscle fibres, reducing deep rooted muscle tension & breaks down stubborn knots & scar tissue in problem areas
- chair massage (including Indian head massage) – performed through clothing on a fully adjustable, ergonomic massage chair for maximum comfort, focuses specifically on the muscles of the upper body & includes an Indian head massage
- sports massage/injury – deep tissue that can be used on an injury.
- thai yoga – a dynamic, rhythmical, dance like treatment, performed on a futon, through clothing which releases energy blockages in the body & in so doing helps to reduce muscle aches & tension by using palming, thumb, elbow & foot pressure & by applying gentle passive hatha yoga stretches, suitable for all regardless of size, age or flexibility.
On the Fourth Day of Christmas my true love bought for me a Yoga 1-2-1 with the lovely Ginny or Emma.
Enjoy an hour of just concentrating on you, your body and your breath. This could be the start of something good…
On the Fifth Day of Christmas I received from Coast, FIVE Homeopathic sessions for the price of Four.
This special offer gives you a 20% discount on your Homeopathic treatment AND it includes the remedies. Come along and meet Sarah, our Homeopath and experience the profound effect of what Homeopathy can do for you.
On the Sixth Day of Christmas you could buy a 60 minute massage – because you are worth it!
On the Seventh Day of Christmas you could join us in celebrating a big Happy 7th Birthday to Coast. Thanks to everyone for the last years and looking forward to the next.
On the Eighth Day of Christmas you could invest in shaping up your body and reducing reoccurring lower back pain with an eight week course of Pilates or Yoga.
Check out our class schedule to find a suitable class time and day for you. What a great way to start the New Year.
Looking good and feeling good!
On the Ninth Day of Christmas could partake in 90 luxurious minutes of a Thai Yoga massage. Ahhh…
On the Tenth Day of Christmas you could buy 10 Chiropractic or Osteopathy treatments for the price of nine. That’s a 10% discount!
On the Eleventh Day of Christmas you could try a heavenly cranial sacral treatment for only £20, usually £40. A heavenly half price bargain!
On the Twelfth Day of Christmas – time to DETOX & we can help. Get rid of that bloated, lethargic feeling along with the Christmas decorations.
Come along and talk with Sue our Nutritionist. She can advise you on how to best clean your body internally so that you function better both physically and mentally. You’ll have so much more energy.
You know you’ve been promising yourself this for a long time – Do it!
Yoga postures for relaxing and restoring energy
Following on from part one of my Yoga for the Autumn and Winter (part 1) blog, as promised here are a few yoga postures and stretches that you can use in times of need! The suggestion of these exercises assumes that you are in good health and physically fit.
Swaying palm pose: an energising stretch that helps to balance right and left postural muscles.
Stand with feet parallel and shoulder distance apart. Interlace your fingers together and push the palms away. Inhale and raise your palms up towards the ceiling. Exhale bend to your right from the waist. Inhale back to centre. Exhale bend from the waist to your left. Repeat 5-10 times then from the centre, exhale to lower your arms.
- Ensure you do not bend forwards or backwards or twist your spine
- Keep both feet firmly grounded throughout.
Cobra pose: a back bending posture for energy. Strengthening the muscles of the back and toning of the lower abdominal organs are just a few of the benefits. Follow this with a forward bend such as Childs pose.
Lie on your front with your feet together, soles facing up. Place your palms on the floor with your thumbs at mid-chest height and outer edge of hand a little wider than your shoulders. Elbows tucked into ribcage and shoulder blades sliding down your back. Rest your forehead on the floor and relax your whole body. As you inhale, use your back muscles to slowly raise your head, shoulders and chest from the floor as high as possible, hold for a moment, then exhale slowly return to the starting position. Repeat 5 times. You may choose to hold the posture and breathe there.
- Advanced variation of this pose, which will increase the massaging effect on the organs is to begin straightening your arms to deepen the backbend once you have lifted as high as you can using just your back muscles.
Childs pose (Balasana): a restorative forward bending pose that quietens the mind and provides a gentle stretch for the muscles of the back.
Kneel on the floor on a yoga mat or towel with the tops of your feet on the floor and knees hip distance apart. Fold forward to rest your forehead on the floor and rest your arms by your sides with your palms turned upwards. Completely relax your shoulders and allow the tops of your arms to drop towards the floor. Ensure that the back of your neck is long. Breathe deeply into your back ribs, feeling them rise and fall with each breath. Stay for a few minutes or more.
- If the forehead does not touch the floor you can rest it on a yoga block or folded blanket.
- If you have trouble sitting on your heels, place a folded blanket between your thighs and calves.
- Do not attempt this pose if you are pregnant or have a knee injury.
Legs up the wall (Viparita Karani): a restorative version of supported shoulder stand, this pose reduces stress and fatigue and is also excellent for relieving aching, tired or swollen legs. A great one to do after your Christmas shopping!
This pose can be practiced with or without support. Using a support will allow more opening for the front of your body, refreshing the heart and lungs. The support can be a bolster as shown here, or a small stack of folded blankets or towels. You also need a clear wall space.
If using support for the pelvis, place it about 6 inches from the wall if you have stiff hamstrings, or closer if you are flexible. Sit on the support sideways to the wall and simultaneously swing your legs up the wall and, using your arms for support, lower your upper body to the floor. It may take a few attempts to get this right the first time you try it. The back of your pelvis should be resting on the support with your sitting bones just off the edge nearest to the wall and your shoulder blades should be on the floor. Your front torso will gently arch and the back of your neck should be long. Breathe deeply into your abdomen. Stay for 5 to 15 minutes. To come out – do not twist through your torso – bend your knees and push your feet into the wall to lift your pelvis, remove the support, then roll to one side and push your hands into the floor to come up.
- If the back of your neck is flattening, try placing a rolled up towel near the base of your neck to restore the natural curve.
If in any doubt of the suitability of these exercises, please consult a qualified yoga teacher or your healthcare practitioner.
Written by Ginny Haswell
Check out our Yoga Class Schedule to find a class convenient for you.
