Restorative

Legs on Chair Pose

Viparita Karani Variation

Lie on the back and rest the calves on a chair seat.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for decompressing after a long day.
Props: Chair and optional blanket.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Legs on Chair Pose: Lie on your back next to a chair. Place the lower legs on the chair seat so the knees are bent at about ninety degrees. Adjust until the pelvis and low back feel neutral and supported. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Legs on Chair Pose: Slide one leg at a time off the chair. Place the feet on the floor and roll to one side if needed. Pause in a neutral position for a moment before continuing.