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.
Restorative300 to 900 seconds
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: One Leg Up
- Viparita Karani: Wide Leg
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.