Week 10 of 10 Weeks of Wellness™ – Yoga & Nutrition on Maiden Lane

Viparita Karani (Legs Up the Wall Pose) & Making Good Habits Stick


Legs Up the Wall Pose/ Viparita Karani


  • Relieves tired or cramped legs and feet, as well as mild backache
  • Gently stretches the back of the legs, front torso, and back of the neck
  • Calms the mind

How to get into the Pose

  1. Sit with your side 5 – 6 inches away from the wall, lean back and sweep the legs up
  2. Shift the tailbone to face the wall, scooting the body closer or further from the wall
  3. Legs can be straight or bend, arms are straight or bent to the side, palms face up
  4. Hold for 5 – 15 minutes

Making Good Habits Stick

It is no secret that living a healthy lifestyle consists of making daily choices and developing good habits. It is something that needs thoughtfulness, but try not to over analyze it, which can make reaching your goals seem daunting (when in reality, it doesn’t have to be). You can make small, consistent choices that will become habits, and in turn, improve your daily life and help you reach your long-term goals.

Some things to consider that can help you with setting goals and creating better habits:

1. How much do you want to reach the end goal for which this habit is being created? If you are excited about the changes you wish to see in your life, use this positive energy to add fuel to your inner fire to move forward. Perseverance and determination are keys to help you reach long-term goals.

2. Prioritization: Make yourself a priority. You must make time to plan, research, organize, and most importantly, to do. This is where you set macro goals (the big picture) and micro quotas (the minimum daily effort). If you don’t put yourself first, no one else will. You deserve this time!

3. Starting the Habit: Often times, starting itself is the challenge. To help offset this, make a small habit that is super easy to do, something that is almost effortless. Find a good time to start your new habit that is conducive to letting you succeed and where it can be easily incorporated into your schedule; Train the cycle of practicing the new habit. After some time, reassess how to incrementally build on the habit, or to figure out what isn’t working or how to better instill the habit.

It is all about situational triggers, taking baby steps, and using positive reinforcement. Remember wellness is not a destination, it’s a lifestyle.

This is our concluding post of our 10-Weeks of Wellness series, thank you for joining me in finding simple ways to restore our bodies, eat better, and live better.