 Hi, welcome to nursing school explained today. I'm coming to you as a yoga instructor emphasizing the need for relaxation and stress management. There is one pose that is really easy to do and has a really great calming effect on the body and the mind. So this is something that I want to share with you today and it's called legs up the wall. So really all you need is a wall and maybe a blanket that you fold up that you can support your hips on. The easiest way to get into this is come really close to the wall with both buttocks and then walk on buttocks up the wall and then simply roll on your side and bring the legs up the wall. Now you can scoot yourself in a little bit and straighten the legs. Depending on how your hamstrings and your glutes are doing you might want to put this blanket underneath your bottom for a little bit of extra support and to elevate the hips plus it takes the stress out of the hamstrings and deltides. So this is one option or you can just simply scoot yourself back a little bit which will decrease the angle of the legs as well. So you just find whatever works for you and then you bring the arms out by your side with the plums facing up so the chest can be nice and open which allows for the nice expansion of the breath. Then you can just relax into this pose leaving the legs just kind of relax there if you don't need to be flexed or straightened and the arms can relax as well and as the blood drains out of the legs you might feel a little bit of maybe pulsations at your pedipals side or you might feel a little bit of tingling in your feet and that's typically all normal of course if it gets too bothersome just roll back out of it but generally you should be able to relax in this pose here for three to five minutes and at the same time that you're doing that just focus on your breath, engage your diaphragm into the breathing to really let that parasympathetic nervous system sit down and focus on some nice deep breathing through the abdominal muscles. While you imagine that there's a balloon at the belly button that you inflate with the inhale and then pass the inflate at a deep later with the exhale and as you start to settle into this pose just notice where your thoughts are when they drift away to anything else that's on your mind besides this pose and the breathing right now just simply draw the attention back onto that breath those nice deep inhales and exhales and the sensation that the inflow and outflow of the air creates on your body and your mind. I recommend staying here for at least three to five minutes you can even stay in this pose a little bit longer it also helps to relieve any aching the legs you might have after a long hospital shift or clinical shift or just being on your feet if that's what you're doing for a living when you're running around all day long it really helps to reverse the direction of the blood flow and has this nice effect on the nervous system you know so it works well to do this before you go to bed in case you don't sleep well it kind of has a nice common effect on the entire physical and after you've been here for about three to five minutes the easiest way is to just bend the legs here at the knees and then just slightly roll in and roll back out rest here for a moment on your side to let the blood settle back in that this horizontal plane with gravity just press yourself up to a seated position maybe take a moment to notice how you feel maybe close your eyes take a deep slow breath in and out thank you for joining me in this very simple relaxation technique stay tuned for more of those to come up on YouTube as well as on Instagram here at nursing school thanks for watching