A Pose to Calm the Mind, Restore & Renew

with Ayurveda Wisdom

As we expand and grow, and as the seasons and environment around us change, our bodies, our minds, and our emotions are affected by these adaptations.

Change can put us out of sorts—even wonderful changes, like the welcoming of our bigger dreams and desires. We can become so excited about what we are creating, working hard for or manifesting into being—that we become carried away.

Suddenly we feel anxious, unbalanced and way too stressed…

Due to this, we can also become agitated, overextended and burned out—so we must take care to return to balance. For those of us who are doers, and working on creating big waves and impact on this planet, it is essential that we up our game of self-care too.

Being swept up in moving forward is wonderful, but at times it may wreak havoc on our bodies and emotions. In mindfulness, spirituality and yoga, the focus is always on balance. So here’s a simple pose to return to serenity when you are feeling a little strung out! This is also a great pose to do for insomnia (often this is caused by over activation of the nervous system) too.

In traditional Ayurveda (the “science of life”). the focus is on ancient skills of healing that work from a holistic approach, adjusting our habits to balance our lifestyles. It is believed that different types of activity (foods and seasons) are represented by different Doshas (temperaments); so are each of our bodies. Doshas are a primary energy or characteristic that is present and must be balanced in order to create harmony. The three doshas are Vata (air element, which is represented by cold, dry, and light), Kapha (water element, which is represented by heaviness, slowness, and lubrication), and Pitta (fire element, which is represented by heat, activity, moistness, and burning).

When we are burning out, we are Pitta. We have too much fire and it is causing us harm.

Here is a yoga pose that is perfect for creating balance of our Pitta energy as we rev things up!

Legs-up-the-wall, Viparita Karani

(Viparita = Reversed and inverted. Karani = Doing and action)

This pose is spoken of throughout the yogic world as the pose that could heal most anything. It is a go-to when we need calming, centering, and restoration. It is also said to help with anxiety, insomnia, high blood pressure, and arthritis.

Step 1) Lay out a mat or blanket next to a wall (or like me, do this in bed). Depending on your height, place a rolled up blanket closer or farther away from the wall (this is to support your sacrum). If we are taller, it will be farther away—shorter, it will be closer.

Step 2) Next, lie on your right side with a rolled blanket behind you and the wall next to your buttocks and feet. As you exhale, roll to the left swinging legs up the wall and sacrum onto rolled up blanket in one motion. Adjust blanket and buttocks so that they are a comfortable distance from the wall so that legs can extend upward enjoyably. Depending on flexibility this may mean your buttocks are right next to the wall or up to five to nine inches away. Follow what feels right for your unique body.

Step 3) Connect to your breath. Notice the exhalation and the inhalation. Try to slow your breathing down a bit. Keep legs relaxed, but firm enough to hold them in place. Enjoy your heals against the wall. Relax the belly and let the sacrum sink into the rolled up blanket beneath it. Feel the contact of the sacrum with the rolled up blanket. Enjoy!

Stay in this pose between 5-15 minutes. When finished, press feet into wall, remove blanket under sacrum. Lower bottom down to the floor as you exhale and bend knees and roll back to the right side. Take a few breaths and rise when ready.

The light in me sees the light in you! Great work. How do you feel now?

*These practices, writings and instructions were created by Sarah Norrad. All copyright laws, creative or otherwise, apply, are reserved & bound to Sarah Norrad. This practice is not meant to take the place of clinical, medical or other professional support.