The Ultimate Nap Upgrade
I am a big fan of taking naps. If you have time for even a short one mid-afternoon (before 1 or 2 pm) or even late morning (if you are a very early riser), I highly recommend you take one!
While a simple short nap can be very restorative, here’s a way to upgrade your nap and get even more value for the time you take out of your day: take your rest in this inverted position with your legs up the wall.
You don’t need to wait until the end of a yoga class to get the benefits of this grounding and gently restorative pose.
One major benefit of spending a little time with your feet elevated above your heart is that it gives your overtaxed adrenal glands a little break.
If you experience any stress at all (seriously, who doesn't?!), have an amped up nervous system, or have a hormonal imbalance of any sort then doing anything to support your precious adrenals is a great idea.
INVERTING WITH YOUR LEGS UP THE WALL ALSO:
•gently stretches and alleviates tension in your lower back and sacrum, the back of your legs, and the back of your neck
•relieves tired or cramped legs and feet and reduces swelling in your lower body
•calms the nervous system and quiets the mind brings fresh blood and lymph fluid to your abdomen and organs
•restores and recharges the adrenal glands and the heart by reversing gravity gives you some more energy you for the rest of the day
HOW TO DO IT
On a yoga mat or other soft, comfy spot, lie on your back with arms out by your side with your palms turned up and your legs extended perpendicularly up against a wall. To make yourself more comfortable, you can put some pillows under your lower back or arrange yourself so that your legs are at less of an angle, but are supported underneath by a bolster or pillows. You could also lie on the floor with your knees bent at a 9o degree angle and your lower legs resting perpendicular to the floor on the seat of a chair, couch, or low bed. Pro tip: If you have a lavender eye pillow, have it handy and definitely use it now, as this helps with the relaxation, especially if it is bright in the room you are resting in.
Make sure your phone is on airplane mode, then set your timer so that you can really let yourself drift off and rest, without the worry that you'll doze off and miss your next appointment or obligation.
Rest for 10 to 20 minutes, or longer if you have time. Even 10 minutes in this pose will help you feel rejuvenated and energized afterwards.
When you are ready to come out, roll over to your right side, pulling your knees towards your chest and rest briefly in a fetal position before sitting up.