Lower back, hips and ankles
Viparita Karani: One Leg Up
One leg up targets unilateral drainage and creates a gentle asymmetrical stretch, helpful for addressing side-to-side differences in your hips and legs.
Restorative300 to 600 seconds
Ways to adjust it
- Bolster
- Classic
- Reduce angle
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: Legs Up Chair
- 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.