Lower back, hips and knees
Viparita Karani: Legs Up Chair
Legs resting on a chair at ninety degrees provides maximum lower back decompression without needing a wall: excellent for soothing tired, compressed spines.
Restorative300 to 900 seconds
Ways to adjust it
- Move slightly further from the chair: less hip and lumbar flexion
- Sit slightly further from the chair
- Reduce hip flexion
- Pad under the calves
- Adjust the support height
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
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: Classic
- 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.