Lower back, hips and knees

Viparita Karani: With Bolster

The bolster under your sacrum creates a gentle lift that enhances spinal decompression, making this restorative pose accessible and therapeutic for all back types.

How to do it

1. 1

   Set a bolster on the floor beside the wall

   A firm cushion or folded blankets work just as well.

2. 2

   Lie back and slide the bolster under your pelvis

   It sits under the back of the pelvis, not under the waist. Take the legs up the wall once it is in place.

3. 3

   Check the lift feels even

   The pelvis rests a little higher than the chest, with the weight spread across the support rather than balanced on one edge.

4. 4

   Let the arms rest and the breath slow

   Nothing is being held here. If the support feels too tall, swap it for a lower one.

5. 5

   Stay five to fifteen minutes, then slide off sideways

   Come off the bolster before you sit up, rather than folding up over it.

What to watch for

The bolster ending up under the lower back instead of the back of the pelvis, which makes a hinge point rather than an even lift. Slide it down toward the pelvis, or use something lower.

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Viparita Karani: Legs Up Chair

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Legs Up The Wall versions in one place, ordered from gentlest to strongest.

• Viparita Karani: Classic
• Viparita Karani: Legs Up Chair
• Viparita Karani: Variations (One Leg Up, Wide Leg, Butterfly)

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.

From the clinically authored Vinys movement library.