Everyday Yoga: 5 Steps To Instant Calm

Is your mind racing? Feet aching? Just need to take a break and wind down quickly?
This ancient yoga pose, "Viparita Karani" (pronounced vip-par-ee-tah car-AHN-ee) is also known as "Legs up the Wall Pose." It relaxes the nerves, improves circulation, and eases tiredness and swelling in the feet and legs.

Try this effective respite in the midst of your work day (after lunch is a good time), after traveling, or when laying on your bed before you go to sleep at night. All you need is 5 minutes -- but if you have 10 or 15, that's even better!

Here's how:

1. Sit on the floor with one hip pressed right against the wall. If you are not on carpeting or a bed, spread a mat or blanket evenly
underneath you.
2. Exhale and, with one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor.
3. How close your hips are to the wall here will depend upon how open the muscles are in the backs of your legs. If you are more flexible, your sitting bones will be close to the wall. If that feels like a strain, back your hips away from the wall so that your legs are more than 90 degrees away from your torso. Keep your legs relatively firm, just enough to hold them vertically in place.
4. Rest your arms slightly away from your side, palms up. Close your eyes, cast your gaze downwards toward your heart. Breathe smoothly and evenly through your nostrils. Let your belly expand and contract with the breath.
5. To come out, bend your legs, press your feet into the wall, and roll to one side. Rest there for a few moments before using your hands to press back up to a seated position.

Deluxe version: Place a lavender-scented eye bag over your eyes for ultimate relaxation.

Follow Sara Avant Stover on Twitter: www.twitter.com/@wayofhappywoma

Comments

[smugglerdurant]

I agree - yoga is invaluable, and if you're not doing it - or resistant to doing it - that's valuable information too! I love the idea of "pushing your edge". To some, this may be just to put a mat down and sit for a few minutes or lie flat, noticing your body and your breathing. As you do this, you might get the urge to bolt - don't! Stay for just a little bit longer - maybe add posture or two - that's "pushing your edge"!

When you do it again the next day, try to stay just a little bit longer than you are comfortable. If you "push your edge" just a little each time, you'll find It gets easier, and chances are you'll begin to notice beneficial results in no time flat!

cheers,
Jade
www.emotionalengine.com

[honestman]

Yoga is invaluable in today's world. There really isn't any practice that releases tension in the body and mind so effectlively. The spine is the key. By doing the asanas we create a supple and flexible spine. It helps prevent aging and illness. Thank you Sara for you kind teachings.

As for the last comment it actually does work and even moreso if you are partying. Enjoy the bourbon and coke but DON"T forget to do Yoga--you may be plasantly surprised--as it does work.Ask the millions who are doing Yoga!

[SamThornton]

If this doesn't work, try a double bourbon and Coke.

[RJII]

Hello. Yoga's great, but so is my beloved Marker's..

Rhea J.