Now yoga requires some form of patience, some form of flexibility and at times even strength. But this pose that I am going to be teaching you for this video, is actually considered to be one of the most approachable poses in yoga. So, let’s get into this. Hey y’all. Aman here and you’re watching Heart Limits. So now you might be asking, “Why is it that suddenly Aman is going to show us a yoga pose or a yoga posture?”. Well, to answer that question the reason is because yoga in itself has a lot of benefits and there are certain poses which highlight benefits more than others. This pose that I am going to be talking about and showing you actually is called the “Viparita Karani”, which basically means inverted action. Well the problem with the name in itself, it kind of gives you an impression that your body is inverted, but actually it isn’t that. It is actually leg… leg? No not just the leg. Legs up the wall. So that’s another name to call it “legs up the wall”. So the beauty with this pose or posture is that not only does it work out your back and your hamstrings, it also helps soothe some pain that you might have in your legs from walking around a lot or from sitting around the whole day, because once you do that at some point gravity has a way of bringing more of the blood down towards your legs and gives it a problem with circulation. So with this posture, it actually helps with blood circulation and if you combine it with the proper breathing exercises, you can actually lower your heart rate. It can make you relieve some form of anxiety, stress and it can even help you work out if you have some problem with insomnia and can also help you if you have been flying a lot; some form of jet lag. So the first thing that you need to do is you need to set up a space; a comfortable space where you can kind of lie back on and there is some form of wall. Well of course, you can be creative and you can think outside the box. You can literally do it in a park (you know), just lie down on the grass and put your feet up on a tree or something. You can even do it in an office space, you can do it at home, you can even do it on your bed. (you know) Just put your body on the bed, lift up your feet by the headboard and you’re good to go. So that is step one (you know) find a space and make sure that it is in some way comfortable. Alright? Number two, is you try to put your hips as close to the wall as you can. Alright? So after you have done that, you are going to try to crawl up your feet and push your body as close to the wall as you can. Well of course some people do it better than me. To be honest I am not much of a yoga person so I am not an expert. First of all, one big error that a lot of people do is that they put their hips too close to the wall. The problem with that is that if you make too much of a ninety degree angle you can actually cut the circulation by your hips. So it is actually better if there is a little distance from the wall and your (technically your) butt. Alright? So with that distance, there’s a lot of things that some people find uncomfortable. First of all, sometimes they might feel some pain in this area. So some people they either put a towel or a pillow there and for some they would also put a little under their head because they find it more relaxing. And some people, of course you would be asking, “What do they do with their legs?”. One is they can keep it strait up high. Well for some they prefer it spread out which is also possible. And with the arms, some people like to keep them open and spread out while some prefer them (you know) more in or more towards the belly. Well after all, it really depends which area or rather which placement you have of your legs and your hands that makes it more comfortable for you. After all, this is also a way of relaxing so you need to be comfortable with what you are doing. So, once you’ve placed yourself in a position which is comfortable for you, for me which I find the most comfortable is with my leeegs… leeegs? my legs spread and not that close to the wall. Next I don’t really like putting a pillow or something underneath here or even under my head. What I would do is, I would more spread out my arms. Once you’re in that position (of choice) that is when you start doing certain breathing exercises. And for me, which I would recommend is a pretty simple one. You inhale through your nose for four seconds and you exhale for eight seconds. So let’s do this. And one… two… three… four… and exhale one… two… three… four… five… six… seven… eight… and you inhale again and you exhale. So some people do it about five times and then after they just start to breathe regularly. And for some, they do it in the whole process. So for beginners, it’s good to start with five minutes. To be honest, that’s actually the recommended amount but for some reasons, some people do it for even all the way up to twenty minutes. So in the end, it really… it’s all up to your preference. Alright? Oh yeah and just for added info, just in case you didn’t know, it is actually debatable if it is good to do it during a woman’s menstruation period or not. So in the end, I think it’s better if you ask a professional about this if it’s safe or not safe to do it during your menstruation. So doing the legs up the wall is perfect because in some way, it gives your heart a rest. (You know) It gives it an easier time to help pump and circulate the blood throughout the body. So once again, Aman here and you’re watching Heart Limits. So let me know if you’re able to do it easily or if you are having a hard time doing it. If you have some questions on how you can do it better or if you are doing it right (you know) leave a comment, I’ll try to get back to you. So once again, see yah!