Now that the kids are home for the summer, your life has gotten ten times more hectic. Between watching their softball games and keeping things calm at the office, it’s hard to stay focused. J. Michael Taylor of Yoga Among Friends in Downer’s Grove, Illinois, tells us his poses for keeping craziness at bay. With Half Moon Pose with wall support, you’ll find a deep level of concentration. “The balance is constantly changing and, as you go back and forth between mind and body, this will eventually develop a strength of will,” says Taylor. Taking a different approach to calm, Legs Up The Wall pose quiets the nervous system and mind while also relieving fatigue.
Half Moon Pose (Ardha Chandrasana) with Wall Support
Stand with your back against a wall, turning your left foot so it’s parallel to and touching the wall. Bend your left leg as you lift your right foot up off the floor and lean to the left. Place your left hand on the floor (or a block) about a foot in front of your left foot so your weight is on your left hand and foot. Lift your right leg to hip height. Flex your right foot so that your right toes point away from the wall. Straighten your left leg and balance on it, holding your elevated right leg against the wall for support if needed. “Leaning against the wall eliminates the fear of falling but the focus of the mind remains,” says Taylor. Hold for 5 breaths. Repeat standing on the right foot.
Legs Up The Wall (Viparita Karani)
Start by placing three blankets or a bolster against the wall. Sit facing the wall, with your knees bent and then lie down on your back. Lift up your hips and slide forward so that your hips go on top of the blankets. Now lift up your legs so that the backs of your legs are straightened and against the wall, pointing up towards the ceiling. Your shoulders will be lower than your hips. This will open your chest as your shoulders are on the ground. Keep your neck, face, and abdomen soft. “This pose nourishes the immune system as the lymphatic fluids move by gravity through that system. The brain is also bathed in blood and the fresh supply of blood in the neck and chest region quiets the nervous system,” says Taylor. This inversion makes the sensors in your neck and chest region think your blood pressure has risen, so they lower the pressure in response. “It’s a very powerful reflective pose,” says Taylor. Stay here for 10 minutes.
