Welcome to the DW Healing Arts Be Well series of wellness tips for January 2016. Each day I will highlight a card from my Balance Resource Cards decks. The wellness resources will help you bring balance to your body, mind and spirit if used on a regular basis.
Take a moment right now, and practice today's wellness tip as you read this. Grab your journal, turn off your phone, find a quiet place without interruptions and set a timer for 20 or 30 minutes. This is time you are investing in yourself. You are worth it.
Give yourself permission to balance your life.
May you Be Well! Love, Deanna
Judith Hanson Lasater PhD, author of Relax and Renew: Restful Yoga for Stressful Times, incorporates supported yoga poses and breathing techniques to help the body experience deep rest and relaxation. These poses are like hitting the reboot button on your computer. The poses and breathing help your body shut down some of the "on alert" sympathetic nervous system responses (fight or flight) that can run continually in your body, even when you don't need them. When you rest, your body's parasympathetic nervous system response (rest and digest) is stimulated, causing your body to relax and be renewed.
One of the quickest ways to reboot your body in the middle of the day is to lie down for a few minutes with your legs elevated on a chair or a couch. This will help take pressure off your low back by tilting your hips and relaxing the back muscles that normally stabilize you hips when standing. (See image below.) Lie on your back with a small towel under your head for support. Place your feet and lower legs on a chair to protect your low back. Relax for 10 - 15 minutes, breathing deeply for a few breath cycles, then allowing your breath to return to a normal rhythm.
Elevating your legs in this position helps to decrease the swelling in your ankles. The body's circulation flows against gravity when pumping fluids back toward your body while standing, making it harder to eliminate the excess fluids which are often waste products from our muscles. When you are in a seated position, the combination of bent knees and the pressure of the chair against the back of your legs slows the process of pumping those waste products and excess fluids back into your body. When you elevate your feet above heart level, you allow the natural influence of gravity to help drain the excess fluids back into your body. Rotating your ankles or wiggling your toes can also help stimulate the draining of extra fluids.