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Legs on Chair Pose: Viparita Karani Variation | Restorative

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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

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.