Lower back, hips, knees and ankles
Viparita Karani: Classic
Gravity-assisted spinal decompression with your legs up the wall, reducing swelling, calming your nervous system, and gently releasing your lower back.
Restorative300 to 900 seconds
Ways to adjust it
- Bolster under pelvis
- Bent knees
- Reduce hip angle
- Bolster under knees
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Viparita Karani: Bent Knees
- Viparita Karani: Legs Up Chair
- Viparita Karani: One Leg Up
- Viparita Karani: Wide Leg
- Viparita Karani: With Bolster
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.