Legs up the wall pose

before you can do the Shoulder stand

Relieves pressure on the back and counteracts tired and swollen legs.

1. Sit down beside a wall.
2. Roll down on your back while moving your legs up the wall. Make sure that your bottom is close to the wall, and keep your upper body straight. If you need to, place a pillow under your bottom for support. Extend your neck, and keep your chin slightly toward your chest. Relax your shoulders and neck.
3. Place your legs straight up, take ten breaths, then separate your legs outward and take an additional ten breaths. Finally, put the soles of your feet together, and take ten breaths.
4. Breathe out, and lower your legs from the wall. Come upright again on the mat, and go directly into the Fish pose. Before you do the complete Shoulder stand, you must have built up adequate strength in the center of your body so that you are able to lift your legs up in the air with the help of the strength of your core. It is very important that you do not lie and weigh down on the cervical region of your spine. You must also be flexible in your neck and shoulders.