Viparita Karani or Legs up the Wall was the absolute favorite pose of my dear, departed friend, R. Try it and you will see why. The first time I was directed to come into this pose was over a dozen years ago, on my bedroom wall, as you walk in, and I will never forget it. It reduces tension from your head, neck and shoulders, it helps reduce your insomnia, relieves your tired legs and feet and can lower your blood pressure. Before Martha was sold on and started selling her upside down table, there was Viparita Karani.

Basically, you sit sideways from a wall on a folded blanket placed about 3 inches away from the wall. Extend your legs, lower your upper body to the floor as you swing your legs up onto the wall. The blanket cushions your hips. Allow your shoulders to rest on the floor. If your legs feel tight, sit farther away from the wall, if you are flexible, come as close as possible to the wall.

Place your arms at your sides, away from your body, palms facing up. Relax your arms and shoulders. Bring the legs together so they are side by side, soles to the ceiling. You can bend your knees and place another folded blanket or two on top of your soles and then come back to position by yourself or have someone place blankets or even books on your feet. This adds to your sense of repose.

You can split your legs, widening your pose to give yourself an inner thigh stretch or even place soles of feet together for Bound Angle on the wall. If you want you can even bend your knees and place the soles of your feet flat on the wall. Play with it or stay in one position and hold the pose for at least 5 minutes and up to 15.

We are on our feet or buttocks all day and this pose raises the level of your feet, above your head so your heart has less work to do to pump blood to your overall body. After a day of walking around in heels, chasing after children or hiking, this is a great yoga pose before or after your bedtime ritual. Draw yourself a warm bath, add some lavender essential oil drops and go beddie bye after.

Completely AVOID this posture if you have low back problems, neck issues, low blood pressure or are menstruating!!!

Beautiful Flowers – White Hydrangeas and White, fragrant Lily from J. White fresh blooms are associated with Innocence, Purity and Virtue as well as Humility and Reverence.

 Gift from Michael, my husband, a personalized box that is enjoying the company of some gorgeous crystals.

The logogram or Chinese character etched on the box is the symbol for Wisdom.

The date was specifically chosen by our Master Teacher

12/13/14 is the last sequential date of the century!

Salamba Supta Baddha Konasana or Supported Reclining Bound Angle pose is the perfect resting pose to recuperate from or anticipate towards the holidays. You will feel calm and peaceful as you open up the back, pelvic area and hips. It also stretches out your inner thighs or adductors.

It takes a little equipment or props and ingenuity and adjusting.

Find some books, blankets and comfy pillows. Arrange a stack of books or a large yoga block at the back of your mat. Then place a lower rung of books or thinner block beneath your tall stack so it looks stepped up with the back of the mat group being the highest or steepest set.

Arrange a pillow or blankets without toppling the “stairs” so it is comfy for your upper back and head. Sit on the mat and bring your lower back gently to the edge of the blanket where the climb begins. Lay down carefully so your head is comfortable and your back is on an incline. Beneath your knee, place a pillow or a rolled up blanket.

Place the soles of your feet together and let your knees drop out to the sides. Add pillows under each knee for a truly restorative pose. Adjusting yourself or a pillow even a few millimeters can make all the difference between an uncomfortable vs. a heavenly experience. It will either feel like torture or bliss after awhile. It is usually a fine line of angle modification. Drape a blanket on top of your torso and your arms to swaddle yourself for even more warmth and love.

Stay in this position for at least 10 minutes. Come out of your reverie by freeing your arms first, then use your hands to bring your knees together. Roll over to your right side and stay there for a few breaths. Take your left hand to the floor by your chest and use it to push yourself slowly up to sitting (this is the way you should always get up from laying on the mat or bed or supine position). Enjoy.