Wall Inversion Warm-up pose

The Yoga Wall inversion warm-up pose is in itself a complete exercise, but it also serves as a warm-up before you proceed to do other exercises. It also has an acrobatic element in it, so you can skip this exercise if you want to do yoga just for stretching and keeping trim.

The advantage of the Yoga Wall inversion is that it improves the flow of blood towards your brain and face, with the corollary advantages of improving skin tone, memory, eyesight and reducing hair loss, face wrinkles, and dark pouches under the eyes. All these advantages accrue due to the improved circulation of blood towards the face and brain.

But as it is a difficult move to execute, you need to do the obligatory check with your doctor before proceeding to do this exercise. Another must is that when you learn to do this exercise, you will need the guidance of a yoga teacher.

Start from being on all fours with a wall in front of you. The wall can be at about a foot or so away from your head. Before doing the wall inversion part, you can stretch your spine by dong the cat-cow movement. Inhale, and as you exhale you curve your spine downwards as you raise your head up and pause. Now inhale once again, and as you exhale, lower your head and curve your back upwards.

As you do these steps, you should draw the air deep into your abdomen, letting your belly button draw inwards, as you inhale, and relax as you exhale. Now you are ready for the wall inversion part. Stiffen the muscles of your arms. Keep the arms straight, without locking your elbows and tuck your toes under your feet.

Engage the muscles of your abdomen and lift your hips up by straightening your legs. For a couple of times, swing your torso back and forth to build momentum for the next move. Walk your feet closer towards your face. As you do this, your hips will rise further up.

Lift both your feet off the mat, a couple of times to add to the momentum and raise your feet to a higher level each time. Beginners would need to hop up a few more times, before they attempt to heave their feet up, to make their body upside down and touch the wall with their feet.

This being a difficult exercise, you will need to practice it over a few days or weeks, till you are able to master it.

Sources:

Vinyasa Wall Inversion Warm Up

http://www.youtube.com/watch?v=hbv8vkW5pvc

Yoga Inversions Classes

http://www.yogaglo.com/video-Category-18-Inversions.html

Legs-Up-the-Wall Pose

http://www.yogajournal.com/poses/690

Basic Yoga Inversion Poses

http://www.life123.com/health/yoga-meditation/hatha-yoga/basic-yoga-inversion-poses.shtml

Lay Down to Cure Your Ails – Legs Up the Wall Pose

http://www.yogaflavoredlife.com/styles-poses/lay-down-cure-your-ails-legs-up-wall-pose.html