This a wonderful, easy restorative yoga pose that affords a sweet time out any time of the day, but especially at night…..and even more so right before bed.
In Sanskrit it’s called Viparita Karani. Viparita means “turned around, reversed, inverted” and karani translates as “doing, making, action.” So, in effect this pose could be called “undoing.” Personally, I like to refer to it as Princess Pose.
Amplify the relaxation response by combining the pose with aromatherapy. Before entering the pose, place a drop of Young Living Peace + Calming essential oil blend in your palm, rub your plams together, tent them near your face and take 3 deep breaths with long, slow exhalations.
Then, rub a drop of Young Living Valor essential oil blend onto each sole of your feet, and place a drop of Young Living lavender directly underneath your nose, so you will be inhaling it’s calming scent while in the pose.
You will need:
• one or two thickly folded blankets (into a rectangular shape) or a firm round bolster
• some clear wall space to vertically rest your legs on
• a yoga strap, bathrob belt or tie
Start with your blankets or bolsters about 5 to 6 inches away from the wall. Sit sideways the support and with one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor.
Use your strap, belt or tie to secure your legs in place by placing it snuggly around your mid-thighs. This a goldilocks maneuver: you don’t want the belt to be too loose or too tight. Check in to make sure it is ‘just right.”
Your lower buttocks should be “dripping” down into the space between the support and the wall and your lower ribs cascading down the other side of the support, as your upper torso accepts the support of the earth.
Place your arms in catus or goal post position with palms facing up. Stay in this pose anywhere from 5 to 15 minutes. On your inhales, use the scent of the lavender essential oil to help quiet your mind.
To come out of the pose, slide off the support onto the floor, hugging your knees into your chest. Gently roll onto your side into a fetal position. Stay on your side for a few breaths before coming upright into a seated position.
Sometimes a visual helps! Check out this video: