Hills to Hawkesbury Living Magazine - - Health & Wellbeing - Kylie Ter­raluna x

Have you been push­ing your­self too far lately? Are you al­ways feel­ing tired, maybe not eat­ing as well as you know you can, not look­ing after your­self as well as you could?

When you’ve be­come de­pleted, maybe even ex­hausted, that’s when it’s vi­tal you stop and slow down. Push­ing to get ev­ery­thing done may work for the task lists, but it won’t work for your over­all well­be­ing, and ul­ti­mately, you won’t be as pro­duc­tive in the long term un­til you give back to your­self with restora­tion.

Lis­ten to your body, to what its needs are, and honour your body for all it has done for your life. Yes, thank your body, with­out crit­i­cism, thank your body for car­ry­ing you for­ward all these days. Next, take a gen­tle stroll in na­ture, lis­ten­ing for the bird song, look­ing out for the but­ter­flies, en­joy­ing the sun and clouds drift­ing across the sky, and no­tice the pace of the day in na­ture, away from the hu­man pace of task lists. Breathe in the fresh air. Al­low na­ture to help you re-set your pace and gain back your en­ergy.

Next, prac­tice this gen­tle, restora­tive yoga se­quence. It is sim­ple and can be done against a wall as shown, or in­side your own home. If you have high blood pres­sure, do not el­e­vate the legs like this. You can mod­ify the poses by bring­ing the legs up a chair in­stead, or even less el­e­vated, by ly­ing down with legs raised slightly over bol­sters or pil­lows. Dis­cuss with your health prac­ti­tioner how you can per­form this pose safely for your blood pres­sure. Ad­just­ments can al­ways be done so you can re­ceive the ben­e­fits of restora­tion. Prac­ticed prop­erly and un­der guid­ance of your health prac­ti­tioner, this pose can bring im­mense heal­ing to your life. If you know your blood pres­sure is low, come up very slowly from these poses.

Prac­tice the first pose, In­verted Lake Pose 1, for five min­utes a day to bring about re­newed rest­ful aware­ness, bod­ily detox­i­fi­ca­tion and re­freshed, bal­anced en­ergy. In­stead of that late af­ter­noon sugar hit you may have been giv­ing in to, or that ex­tra of cup of cof­fee to get you through your day, stop, lie down against a wall or with legs up a chair, and re­lax. Your en­ergy will be­come re­vi­talised, your sym­pa­thetic ner­vous sys­tem re­sponse will re­lax and re­bal­ance, your cir­cu­la­tory sys­tem will ben­e­fit, and your mind can let go. Isn’t that worth the time, to pause, re­lax and re­fresh be­fore con­tin­u­ing with your task list? You may even find by do­ing so, you may even get more done, with less stress while you start to flow with greater ease through the day. So next time you no­tice you’re push­ing through, go outside, breath in the day, con­nect with na­ture, then prac­tice this series of the In­verted Lake pose, and flow with life.


Place a three-fold blan­ket or bol­ster at the wall, with a slight gap be­tween the wall and the blan­ket. Sit on the edge of the blan­ket, with your right hip in con­tact with the wall. Main­tain­ing the right hip and wall con­tact, slide body into a re­clin­ing po­si­tion, ly­ing with your back and head on the floor and legs raised up the wall. Hope­fully your but­tocks is touch­ing or al­most touch­ing the wall by now. If this hasn’t hap­pened and you find your­self a long way from the wall, it means you lost the con­nec­tion of the hip, but­tocks and wall con­tact when com­ing into the po­si­tion, so come up and try again. Keep your but­tocks touch­ing the wall as you slide into the pose to make com­ing into po­si­tion eas­ier. Once there, rest your arms along­side your body, palms of the hands fac­ing up, and bring raised legs to­gether. Close your eyes and re­lax, while fresh oxy­genated blood flushes through your heart and your en­tire sys­tem. Fo­cus your mind on your breath, and con­sciously re­lease the ten­sion through the breath. Stay in the pose for a few min­utes at least.

Note: Do not per­form the full pose if you have high blood pres­sure. Please fol­low the ad­vice of your med­i­cal prac­ti­tioner, which may in­clude rais­ing your legs up a chair in­stead of the wall, or el­e­vated legs on cush­ions in­stead.


In Viparita Karani 1, sep­a­rate your legs into a splits-like po­si­tion as shown, rest­ing your legs on the wall. Check that your hips are par­al­lel by look­ing at the po­si­tion of your feet, and ad­just so your feet are in line with each other. Straighten legs to wall, soften tummy, close eyes and re­lax again. Breathe. Stay here for a few min­utes more, fo­cus­ing on the breath.


Next, bring your feet to­gether with knees apart and to­wards the wall as shown. You can gen­tly press your hands against your thighs to fur­ther guide your legs to­wards the wall. Re­lax. After a few mo­ments, bring legs back into the ini­tial po­si­tion of straight legs to­gether in In­verted Lake Pose 1, be­fore gen­tly re­leas­ing out of the pose.

To fin­ish, lie flat for a few mo­ments. Mov­ing very slowly, roll your body to your right side, and stay there for a mo­ment or two, with eyes closed. Slowly come up to a sit­ting po­si­tion. Close your eyes again, give thanks for the restora­tion pro­vided, note the state of your mind and mind­fully con­tinue on with your day.

Kylie Ter­raluna is a yoga, health and lifestyle fea­ture writer and health jour­nal­ist. Kylie teaches pri­vate yoga and well­ness coach­ing ses­sions, with home vis­its along the hills to hawkes­bury re­gion and some­times be­yond. She also runs pri­vate re­treats. Kylie is the Health & Well­be­ing fea­ture writer for the Hills to Hawkes­bury Liv­ing Mag­a­zine. For more, visit kyli­eter­

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