The next time you're feeling frazzled and need a quick but effective mood-lifter, check out from the day's activities for a brief (five minutes or more) yoga pose called Vipariti Karani, or "Legs-Up-the-Wall Pose." All you need is a blanket or large beach towel to use as a prop and a private space next to a blank wall on which to rest the weight of your legs. I've also used the arm-end of a couch, a counter with nothing in front of it, and even the sides or end of my bed. The position described below will leave you feeling rested, yet energized and refreshed to continue on with your day (or night) activities. We all need an occasional break from routine and responsibility, so if necessary, inform your children or significant other that you're taking a brief "time out!"
Before moving into the "Legs-Up-the-Wall" position, it would be helpful to prepare your prop by rolling a blanket or beach towel into a bolster that is approximately a yard long---at least the distance from the back of your head to the flat bone just above your tail bone, called the sacrum. This roll is then placed perpendicular and about a foot away from the wall, or whatever leg support you've decided to use. Turn off the cell phone and television, etc., take a deep cleansing breath and commit to letting everything wait until you've finished the time that you've allotted for "R & R."
Before moving into the "Legs-Up-the-Wall" position, it would be helpful to prepare your prop by rolling a blanket or beach towel into a bolster that is approximately a yard long---at least the distance from the back of your head to the flat bone just above your tail bone, called the sacrum. This roll is then placed perpendicular and about a foot away from the wall, or whatever leg support you've decided to use. Turn off the cell phone and television, etc., take a deep cleansing breath and commit to letting everything wait until you've finished the time that you've allotted for "R & R."
- Physically---With the right side of the body about a foot from your "wall" or support, lower slowly to sit on the end of the bolster that is closest to the wall or support. Using the hands on either side of the body for support, bend the knees and carefully raise the right leg partially up onto your "wall" or support, and then lower one elbow at a time to the floor behind your torso. Now using the forearms and the left foot into the floor for support, carefully release the entire length of the spine along the bolster beginning at the base of the spine and finishing with the back of the head resting at the top of the bolster. The chin, chest, navel and pubic bone are now raised above the floor at the same level (about 3 or 5 inches depending upon the thickness of your rolled towel or blanket) with the shoulder blades on either side of the bolster. Once the spine is aligned straight along the entire length of the bolster with the head supported at the top and the sacrum at the bottom (toward the wall) the left leg may be slowly raised to join the right leg on the wall, bed, counter or whatever support is available. Don't be concerned with keeping the legs straight or engaging these muscles, but rather on allowing the "wall" to support all the weight of both legs. Finally, press gently into both wrists and forearms to lift the shoulders slightly off of the bolster and release from the top of the shoulders down onto the bolster, allowing the weight of the entire torso to open across the chest and abdomen. Remain as quiet and still in the physical body as possible, obeying the command, "Be still, and know that I am God...." (Psalm 46:10a, KJV)
- Mentally---To prevent the mind from leaving the body and time tripping into a past that can't be changed or future yet to come, practice conscious breathing through the nose only and attempting to make each breath deeper and smoother than the one before. Read last week's blog that describes "ujjayi pranayama" breathing techniques in order to achieve what medical studies have called "the relaxation response." As your busy mind remains connected (yoked) with your body, eventually the thoughts will slow enough to become aware of God's peaceful presence, which is always with us. If you notice your thoughts reliving the past or overplanning for an uncertain future, simply return the attention to the breath without an emotional response, such as annoyance or frustration. Make a mental note of where the mind seems to wander, but return again and again to each deep breath in, followed by a long and thorough sigh. With every exhalation experience a release as you imagine leaving each troubling thought at the feet of your Lord, and do not pick them up again!
- Spiritually---To complete the communication cycle in a personal relationship with God, spend the next five or more minutes alone with God, simply connecting to Him through the God-installed conscience that He placed within each of us. Allow Him to have your undivided attention. Focus completely on Jesus' invitation to us when he spoke the words, "Come unto me, all ye that labour and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart; and ye shall find rest unto your souls. For my yoke is easy, and my burden is light." (Matthew 11: 28-30, KJV)
