Restorative Yoga using the Wall

Blessings <3

I imagine that you have felt the power of the TWO full moons that happened in March. We experienced the blue moon just this past weekend and it was SUPER charged up! This is both amazing and exhausting LOL. Here is a restorative yoga sequence you can do before bed to soothe the body and the mind:

1) Legs up against the wall (Viparita Karani)
* Bring your bum right up against the wall and let your legs be supported against the wall.

  • Alleviates headaches
  • Boosts energy
  • Soothes menstrual cramps (some yoga traditions advice against doing Viparita Karani during menstruation)
  • Relieves lower-back pain

2) Butterfly pose
*Stay next to the wall and simply bring your soles of your feet together and slide them down to your groin. Let the knees stay wide and open. Relax and adjust the tilt of your pelvis as needed.


  • Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys
  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins, and knees
  • Helps relieve the symptoms of stress, mild depression, menstruation and menopause

3) Pigeon Pose
* Straighten out your legs and place the right ankle on the left thigh above the knee. Flex the right foot as you bring a bend into the left leg starting the press the sole of the left foot into the wall.

  • Increases external range of motion of femur in hip socket
  • Lengthens hip flexors
  • Prepares body for backbends
  • Prepares body for seated postures such as Padmasana (Lotus Pose)

4) Supported Shoulder stand
* Slide both soles of the feet down to press firmly into the wall.
* As you press into your feet, lift up your hips and support your back with your hands if needed. * Only look straight up as this a a compromising position for the neck.

  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the thyroid and prostate glands and abdominal organs
  • Stretches the shoulders and neck
  • Tones the legs and buttocks
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and alleviates insomnia
  • Therapeutic for asthma, infertility, and sinusitis

5) Dragonfly (Yin variation)
*Simply widen out your legs and allow for gravity to do its thing! This is great to lengthen out the legs muscles without any effort.
*The longer you hold on to this posture... the better!
**Please be mindful as you close your legs as you may feel soreness immediately after!

  • Opens the hips, groin, and the back of thighs
  • Provides a gentle opening to inner knees
  • Stimulates the ovaries

6) Seated meditation 
* You can sit up against the wall or sit back to back with a loved one! This is an important part of yoga; the time for meditation and focus on the breath. Start with a simple breath meditation of equal breathing: inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat for at least 10 rounds. 

As you practice each posture, be sure to hold them for 10 or more breaths.

Namaste <3

Charlene SmithComment