Mind, Body & Soul sessions (#17)

Strike a (relaxing) pose, there's nothing to it.

Every one of us needs survival techniques to help us manoeuvre through life's difficult days. When everything threatens to overwhelm us, we need a way to hold ourselves together until the storm passes, or perhaps we simply need a way to let everything fall apart without losing ourselves completely. One great survival tool is yoga. One hour of yoga will make you feel less anxious and less stressed and ready to face the world again. The process of controlled breathing and deep stretches can help you clear your mind and relax your body. Of course there are all sorts of yoga and I want to talk about restorative yoga. And this, by the way, is not the kind where you have to bend yourself in pretzel-like shapes.

Restorative yoga is a gentle form of yoga that is designed to quiet the nervous system and give the body a chance to rejuvenate and heal itself. It focuses on relaxing the body in restful poses. Once you set yourself up in a restorative pose, the only work you need to do is to relax and breathe. It is a real treat, and a powerful tool to have in your arsenal of stress-reduction techniques.
You can practice restorative yoga at any time of the day. You can start your day with a pose, which is a great way to gently wake up the body and clear the mind before launching into the day. It is also helpful to practice a restorative pose at the end of the day, before bed. It can slow the body and mind down, and prepare you for sleep. Many who practice restorative poses (at any time of the day), find that they sleep better and their energy levels are higher.

Many yoga studios offer restorative classes on Fridays, when everyone could use a little help relaxing. If you like today's pose (description below) and think it feels good, check in with your local studio and see if they offer a restorative yoga class.

Today I am going to introduce you to the: Viparita Karani - Legs-up-the-Wall Pose.
All you need for this pose is a little floor space in front of a wall and a folded up blanket (or a yoga mat/sleeping bag/soft carpet/quilt/duvet, anything will do, just as long it is comfortable to lie down on). I like to do my restorative yoga in a comfortable and quiet room. I close the door and turn on some relaxing music (if you don’t have any relaxing music, you can find it here - just try one of the mini-players).

Now find an empty spot of wall with a clear floor space in front of it. Place your soft mattress (you know, the blanket/mat/quilt….whatever) on the floor so one end touches the wall. Sit down next to the wall (on your mattress) so that your right side is against the wall. Your right hip should be touching the wall; your legs extended out in front of you, parallel to the wall.

Bend your knees in toward your chest so your heels come toward your buttocks. Now roll down onto your left side, so that your entire body (or the left side of it) is on the mattress. The bottom of your feet and your behind should be flat against the wall. Now roll onto your back and straighten your legs up against the wall. You should be in an L shape with your back on the floor and your legs up the wall (see picture). If this is a problem for your hamstrings, slide away from the wall and make sure there is a gap between your thighs and the wall.)

You can rest your hands on your belly, or you can extend your arms out over your head for an additional shoulder opening. Close your eyes and hold the pose. Breathe deeply, relax, and listen to the music. Focus on nothing else.

When I do this I just breathe and surrender. As my legs drain, my mind empties and my belly soften. I stay in this pose for 10 minutes, 20 minutes, sometimes a half an hour or more, until the pose has drawn every last drop of fear, worry, angst and agitation from my body. But you don’t have to stay in this pose that long. Anywhere from 3-20 minutes, or as long as it feels good, is sufficient.

When you are ready to return to reality, bend your knees and roll onto your left side. Slide yourself away from the wall and gently (slowly!) come back up into a seated position. You should feel rested, refreshed and renewed now.

Have a fantastic day!

Cautions: Do not practice Legs-Up-the Wall Pose during heavy menstruation or pregnancy, or if you suffer from glaucoma, detached retinas, or if you have congestion in your ears. Also, if you have blood pressure or heart problems, this pose might not be right for you. Check with your doctor if you are not sure. When you do the Legs-Up-the-Wall Pose the first time, pay attention. If you feel pressure building in your face, then come down (slowly).It’s better to be safe than sorry.