My Favorite Yoga Pose

Viparita Karani (The Great Rejuvenator)

This is one of the most powerful and accessible of all restorative postures.  If you only have time for no other practice, I recommend this one. It can be done from 5-20 mins at any time of day, in the morning, the 3 o’clock drop, after a busy day’s work or just before bed. When you are in the pose try and focus on belly breathing. After you are finished it can sometimes take 5 mins or so to be fully ‘awake’.

Here are 2 simple options anyone can do, both give you the benefits of the pose.

1st Option

  • Sit next to a wall with you right side near the wall.
  • Bring your left elbow to the ground and then start to swing your legs up the wall.  Try to get your buttocks close to the wall.  This may not be possible because of tight hamstrings in which case you can have the buttocks away from the wall to where it is comfortable.
  • Check that your shoulders are in line with your hips and that your spine is in a straight line. 
  • If your chin is jutting up the ceiling place a small pillow or folded up towel under the head so that the chin is parallel to the floor
  • When coming out of the pose hug your knees into the chest, roll to one side, pause for a moment, slowly bring yourself up.

2nd Option

  • You will need a chair or the edge of a couch. Lie on the floor next to the chair, swing your legs so that your calves are on the seat of the chair.  Note that the height of the chair needs to allow your calves to rest full on the seat so the legs can fully rest.
  • Adjust so that your lower back is fully flat on to the floor. Check that your shoulders are in line with your hips and that your spine is in a straight line. 
  • If your chin is jutting up the ceiling place a small pillow or folded up towel under the head so that the chin is parallel to the floor
  • This is a great option to use if you have lower back pain.  It can be used to help easy pain in the lumbar spine.
  • When coming out of the pose hug your knees into the chest, roll to one side, pause for a moment, slowly bring yourself up