Summer can be a restful time of year, offering a break from our regular routines and an opportunity to recharge and take stock. But this year it has been more of a challenge as we have tried to find some stability in these more open and unpredictable past weeks and months. As the season draws to a close, many of us are back into a routine with school and work but are still feeling a little unsettled and trying to balance that with the heat of these last weeks of summer. The predominant energy of this time of year is yang – expansive and outward-looking – reflecting the dry heat and longer days. So it's not surprising that we can end up feeling over-heated and out of sorts, especially given the current environmental and political circumstances.
During this time, it’s important to stay centered and grounded and to balance yang energy with yin energy, its opposite, to cool down. Yoga can help with this, offering a pathway for us to turn inside and counteract the heat outside. One cooling and calming practice that can help in the heat of summer, especially with sleep and stress, is Viparita Karani or 'Legs up the Wall'. Literally, it means ‘upside down’. It's as simple as coming to sit by a wall in your home, bringing your hips as close to the wall as possible, then lying down on your back as you swing your legs straight up the wall. When we turn upside down, we're coming into an inversion: this stimulates the lymphatic system, brings blood back down to the heart and triggers the parasympathetic nervous system, or relaxation response, which can have a powerfully positive effect on our health. I practice ‘Legs up the Wall’ every night and find it very calming and grounding at the end of the day. If you're interested in trying it, here are some suggestions on how to do it. (Don’t practice inversions if you have uncontrolled high blood pressure or a heart condition and if you are pregnant, you should avoid using any props under the hips).
1. Bring a mat or a blanket to the wall. You can also use a prop, like a folded blanket or a bolster if it feels comfortable to lift your hips higher.
2. Once here, sit on your mat or blanket against the wall with your knees bent, feet on the floor and one side of your body against the wall.
3. Slowly, with your hands behind you to support you, start to lie back onto the mat as you extend your legs up against the wall. If you’re using a prop, you will want to have your hips resting on the support and your upper back and head on the mat or on the floor.
4. Make any adjustments you need to get comfortable here, maybe wiggling the hips in closer to the wall and then relax into the pose, with your arms by your sides on the ground or resting your hands on the heart and belly.
5. Stay here for five or up to twenty minutes… when you’re ready to come out, you can bend your knees and draw them in towards your chest as you gently roll over to one side and rest. Take your time to come up to sitting, as your body will need a minute or two to regulate. You can finish by coming into Child’s pose to rest.
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