This is a wonderful restorative yoga practice to do when you are feeling anxious, restless, or want to soothe the body and prepare for deep relaxation and/or sleep.
Make your way over to a wall that can support your body. A smooth wall without anything in the way is helpful. Using a bolster, a pillow, or a rolled up blanket place it near the wall and bring your seat all the way to touch the wall and extend your legs up. Simple leg’s up the wall pose with a bit of support. If you wish you can remove the support under your seat, but often this will can help release the lower back. As you settle into this position bring one hand to your heart and the other to your belly. Begin to take slow and steady breaths in through your nose and exhaling out of your mouth. Stay in this posture for at least a couple of minutes.
Now begin to extend your legs in the opposite direction, keeping the contact with the wall and creating a wide V shape. Only take your legs as far wide as comfortable and if it helps use a strap to anchor both legs holding on in the middle. Remain here for at least a minute or two. Take deep breaths in through the nose and exhaling out of your nose.
To come out of this posture gently start to bring your legs back through center and then giving them a tight squeeze as you hug your knees into your chest. Find a little rock from side to side to gently release the back. Now with your seat still up against the wall begin to bring the soles of your feet to touch so that you are in a supported butterfly up the wall. Your knees will be out wide, and you can hold on to your feet as they gently press against the wall. Remain here for as long as comfortable or at least a minute or two.
To come out of the pose close your legs like book ends ever so slowly and hug your knees into your chest. Continue to hold here and take a gently rock from side to side.
When you are ready gently come to one side curled up in a ball with your hands resting under your head or you can use a pillow or blanket. If you are still feeling restless continue to focus on your breathing. Taking long deep breaths in through your nose and gently sighing it out. Feel the weight of your body resting on the floor. Feel all of the areas your body is touching the ground. When you are ready to come out of this cradle position gently bring yourself to a seated position keeping your eyes close. Allow your back to rest on the wall to feel grounded and supported. Breathe in slowly and deeply and gently open your eyes.