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If you’ve missed my past posts about Chinese Medicine suggestions for sleep, please visit my blog!
And today I’m offering one of my favorite suggestions, this time from the tradition of yoga, to help you wind down and start moving towards more-restful sleep.
Viparita Karani, in Sanskrit, translates to something like “reverse-making” or “reverse-doing.”
Viparita can be translated as “inverted” or “reverse”, and Karani means something like “doing” or “making.” I think of this post as reverse action, or the reversing of action. As we “reverse action” we move from the active, the yang, towards the retreat of rest, a more inward, or yin, state of being.
Viparita Karani is often offered in yoga studios as “legs up the wall pose” which I’m intentionally not showing here. The way it’s usually taught requires a neutral pelvic tilt and open hamstrings. Too many alignment points for this newsletter and a generally more activating pose if the back of your body (like mine) is on the tighter side.
This version of the pose, best done with legs at 90 degrees on a couch, ottoman or chair, is much gentler and offers the same benefits of passively returning blood flow from the legs to the heart. And it also helps with lymphatic drainage.
Other benefits of this simple yoga posture include a soothing of the nervous system and support in circulation and digestion. This is an all-around fabulous pose.
If you’ve never tried it, I invite you to do so, unless you have any of the below contraindications.
If you have high blood pressure, are pregnant, or have glaucoma, please do not practice this pose. Elevating the legs can increase the blood pressure which isn't great if you already have high blood pressure or if you have glaucoma or eye pressure issues.
If you’re pregnant, it’s best not to be flat on your back, so please skip this pose for now.
To practice this pose, I like to start with an unfolded blanket so that I have a soft landing for my torso against the hardwood floor. Please make sure your head is completely on the blanket (not half on/half off the blanket as that will flatten your neck and create pressure on your cervical spine).
Sit with your torso next to the couch or chair you’ll be using then swing your legs up onto the couch at 90 degrees and come to lie on your back. I like to place a second blanket or pillow atop my shins for grounding and weight.
If there’s any pressure on your low back, adjust your legs until you find a better angle for yourself (90 degrees is generally about right) and/or bring a rolled-up hand towel or towel underneath the natural curve in your low back for some support.
Your hands can be at your sides for more opening, or on your torso for comfort and support.
Rest here for 5-15 minutes. Breathe.
This offering is fabulous if you’re feeling anxious, overwhelmed, wired and tired or are having trouble settling down.
To come out of the pose, bend your knees and place your feet on the couch, roll over onto your side and take a few breaths there. Then slowly push up to return to a comfortable seat. To maximize the benefits of this pose, please avoid rushing in your transition out of the pose.
I would love to hear from you if you try this pose for greater relaxation and better sleep. It’s great at the end of the day but can be helpful anytime you need to shift your nervous system towards more rest.
Let me know what you think and what questions come up for you.
If you’re looking for more rest, my Summer Restorative Yoga session on THIS FRIDAY (7/26) at 7pm in-person in West Philly still has a few spaces available. I will guide you through some simple shapes to celebrate the summertime–the season of the heart and the season of joy in Chinese Medicine theory. Register here.
I’m also teaching “Advancing Asana” on Sunday August 4th at 10am at Studio 34 Yoga. The theme will be “Restoration.” We will build some heat with some longer-held poses during the first half of this 1 hour and 45 minute class, then we will rest with restorative postured during the second half of class. At just $18 this class is a great way to dip your toe into the regenerative water of restorative yoga as I’ve learned it recently. Register here.
Please reach out as always if you have questions, or if you would like to learn how acupuncture can help you recover your health.