Relax the body in Viparita Karani. This pose gently extends the back to balance the muscles that were stretched in the forward bends. It is also a mild inversion, with beneficial effects on the cardiovascular system, including a temporary lowering of heart rate and blood pressure.
Place a block between the wall and the bolster and then tilt the pelvis onto the block, with the small of the back draped over the bolster. Use a blanket under the head to keep the neck slightly flexed. Let the arms fall out to the sides with the palms facing up.
You can also use a chair variation for this pose. Flexing the knees relaxes the hamstrings. Flexing the hips relaxes the psoas and its synergists. Stay in the pose for five minutes or more to prepare for Savasana.
Take Savasana. Use a bolster under the knees to create a mild flexion, relaxing the hamstrings. Place a blanket under the head to gently flex the cervical region.
Alternatively, place a block in the region of the shoulder blades to passively stretch the intercostal muscles and expand the chest. Avoid extending the neck as this tightens the throat and can harm the cervical spine region. Instead use a block under the head to gently flex the neck.
This image illustrates the orientation of the blocks and proper placement under the body.
Allow the feet to fall out to the sides and the palms to turn upward. Close the eyes and rest in Savasana for five to ten minutes to complete your practice.