I recently introduced the benefits of practicing inversion poses.
And although I have sang the praises of them, some of you will be wary of venturing in.
This is understandable as inversion poses provide not only physical challenges, but emotional and mental challenges as well. As a result it is often wise to begin carefully.
The most passive and subtle of inversion poses is viparita karani. Viparita means reversed or revolved, while karani means action.
Thus in the true literal fashion of Sanskrit, viparita karani, reverses the 'normal' action of the body, mind, and emotions.
This is particularly helpful when dealing with emotions such as depression, fatigue, stress or anxiety.
Viparita karani allows the reversal of the body's flow of blood that I spoke of in a recent article.
It 'washes' the brain with a fresh flow of blood so the mind calms and both the body and the mind feel energized and rebalanced. Viparita gently stretches the muscles of the back and the torso.
Those with serious back or neck problems should seek the guidance of a qualified yoga teacher when introducing viparita karani into their practice, for though it is a subtle inversion, form is still important for comfort, safety and full benefits.
To perform viparita karani, place a firm, round bolster (pillow) about 10 to 12 centimetres away from a wall.
If you are a little tight through your lower back, you may consider a smaller prop, such as a couple of folded blankets instead. This smaller prop should be placed a little further away from the wall if your hamstrings are tight as well.
Gently sit down to the right of your bolster or folded blankets. Exhale as you both lay down and smoothly swing your legs up the wall. If your hamstrings are comfortable, your legs will be able to extend straight up the wall, touching along your hamstrings and calfs.
If your hamstrings and/or back are tight however, you may need your legs to stay a bit bent and angled up against the wall.
Gently lift your hips off the bolster or blankets to lengthen your tailbone toward the wall.
Lower your hips back upon the prop. Then gently lift your head to lengthen your neck, chin tucking softly down towards your chest. Rest the head back upon the earth and breathe.
If your upper back is rounded and your chest is tight, you may need to place a folded blanket beneath your head for support.
You should not press the natural curve of the neck out, but rather keep it both lengthened and supported.
Relax your body as you breathe in viparita karani. Allow the body to let go and feel the reversal within. Stay here for five to 20 minutes.
When you are ready to come out of the pose, bend your knees and press your feet against the wall to lift your hips off and down from the bolster or blankets.
With your knees still bent, turn slowly off to one side and stay here for a few breaths in order to bring your blood pressure back to normal. Then gently place one hand upon the earth and exhale yourself into an upright seated position.