Forest Bathing Upside Down
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Notes on Practicing
On Friday, on the cusp between late afternoon and early evening, a friend, who has been under significant stress, came over to hang out for a while. I brought my friend up to the yoga studio, invited putting legs up the wall (vipariti karani), which invitation was accepted. To create more ease, I took a folded practice blanket and rolled about a third of the way and placed the rolled part under the neck, with the unrolled portion under the head, to support the cervical curve. Then I offered the placement of soft weight (in this case, buckwheat-filled, silk, travel meditation pillows) for grounding on the soles of the feet. With the placement of the first, came the involuntary sigh that sounds like a “yes.” I asked to be sure and added the second. With the assurance that I would return soon and staying in the pose was entirely voluntary, I then went to feed the cat and then rejoined my friend in the pose.
As the day was one of the really hot ones and even in the house it was 79F, we then just massaged our feet and practiced moving our toes before we moved from practice to sharing food. Having never been asked to move her big or little toes independently of the others, my friend discovered how delightful it can be to pour one’s focus into something so small and notice also what else in the mind-body is responding to the attempts.
When I am working on alignment of my body (into shapes or controlling movements), that is all my mind is doing. While I appreciate focus on alignment is not for everyone, the structure and focus are soothing for me. What about for you?
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Tis the Season for Restorative Yoga
I have been feeling a strong need for more time spent in vipariti karani (legs up the wall pose) to balance how much walking and working standing up I have been doing. If you don’t have a cat to provide weight and warmth, a hot water bottle can be a soothing extra.
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A Friendly Reminder
For health and ease in this embodiment, remember to massage your feet every day. Perhaps followed by some time with your legs up the wall.
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Vipariti Karani
I just finished day two of three of training in “Coaching and Mentoring for Excellence.” It’s at the OPM building, which is just a couple of blocks west of the White House. Given rush hour commuting traffic and where the building and my house are situated relative to mass transportation, it doesn’t take much more time to walk-especially if I jog intermittently-the just over three miles each way. (See posts on Facebook and Instagram to see photos). I also took a walk at lunch.
Sometimes–for those of us fortunate enough to have a safe comfortable space and be healthy and well-nourished–nothing suits like several intentional minutes in vipariti karani (legs up the wall pose). Time to relieve my feet and legs after all that walking on pavement, even with the right shoes; time to be still and quiet, after a day of interpersonal exercises with strangers.
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A Trip to the Spa, Restorative Yoga (and Serenity Saturday at Capitol Hill Yoga)
A few weeks ago, when I was planning how to use my “use or lose” vacation time, recognizing that I could not take a long vacation because of the pressures of a project that is supposed to go fully public at the end of the year, I scheduled a long spa treatment for this afternoon. When I woke up and reviewed the day of the week and the month to remember what was on the schedule for today, I remembered my spa appointment, and the thought of surrendering to luxury and relaxation brought a big smile to my whole being. I got up and meditated, did a little asana, and started getting ready for work. I will shortly walk into the office and work hard to make it possible to leave early without stress. I planned this mini-retreat for myself because I know I get overwhelmed by the hustle and bustle of the parties and the expectations of the holidays and that some time out would help keep me in good cheer for all that was to come.
I have also been doing lots of restorative yoga in the evenings before bed — especially after a day when there has been a party — just to settle down and let myself release all the chatter. If you are feeling like it is all a little too much (whether you think the holidays are the best or end up with challenges, it can still be a bit much), take some time to practice vipariti karani (legs up the wall) and a few of your other restorative poses. If you’re in town, do join me (friends, family, and guests welcome) at Serenity Saturday at Capitol Hill Yoga for two blissfully uninterrupted hours of restorative yoga.