Waterfall Pose (Supta Dandasana)

A gentle restorative inversion that elevates the legs vertically above the hips while the torso rests comfortably on the floor, encouraging venous return and relieving tired legs. It calms the nervous system, eases lower-back tension, and is an ideal transition between active practice and final rest. The legs can be supported against a wall or held freely overhead while the arms rest open at the sides.

Cues

• Soften the backs of the knees and let the legs be heavy rather than rigidly straight.
• Allow the lower back to release fully onto the mat — place a folded blanket beneath the sacrum for extra comfort.
• Close the eyes and let each exhale lengthen — this is a pose of receiving, not effort.
• If the hamstrings are tight, bend the knees slightly so the legs can hang without strain.