How to Do Legs Up the Wall Yoga Pose (Viparita Karani)

Legs Up the Wall pose, or Viparita Karani. It’s like an instant recharge for your body and mind. That’s not all! The Legs Up the Wall pose is also a clutch stress reliever you can work into your daily flow.

Doesn’t matter if you’re at home, at the office, or traveling. Take a few to hit this restorative move and refresh both your body and mind. It’s a smooth way to tap into a sense of chill and relaxation wherever you are.

So give Legs Up the Wall a whirl! Your body and mind will thank you.

Video – Legs Up the Wall

Key Takeaways:

  • Prop your legs up against a wall and let gravity work its magic. Helps blood flow and reduces swelling in your feet/ankles.
  • It hits the reset button on your nervous system. Stress and tension headaches? Peace out.
  • You can do it anywhere with a wall – bedroom, office, etc. Just slide your back down the wall and swing your legs up.
  • Use props like blankets or blocks if you need support. Play with variations to find what works for you.
  • It’s an awesome addition to your self-care routine. Simple, accessible, makes you feel amazing.

Step-by-step Instructions

Alright, now that you’ve got your space prepared, let’s break down how to do this Legs Up the Wall pose step-by-step. This simple yet mighty move can bring major relaxation and rejuvenation to your body and mind.

Getting Into Position:

  • Start sitting sideways against the wall, knees bent, feet on the floor
  • Gently lower your upper body, rolling onto your back, and stretch legs up the wall
  • Adjust your distance from the wall until you find a comfy spot
  • Let your arms chill by your sides, palms up, or put them however feels good

Finding Your Alignment and Relaxation:

  • Make any adjustments needed to your alignment:
  • Keep legs straight and feet flexed, toes to the ceiling
  • Relax your shoulders into the floor, soften your jaw and face
  • Close your eyes and take deep, slow breaths
  • Let tension and stress melt away as you relax into the pose

Coming Out of It:

  • Bend knees into chest, roll onto your side
  • Use your hands to push up to seated
  • Take a moment to observe the effects on your body and mind
  • Slowly transition back to your day, carrying the calm with you

Remember to listen to your body and modify as needed. Fully soak in the restorative nature of Legs Up the Wall!

Legs Up the Wall Yoga Pose (Viparita Karani) / Canva

Enhancing the Pose: Variations and Props

There’s lots of ways to switch up the Legs Up the Wall pose to make it work for you. Exploring different props and variations can help you get more comfy and enhance the experience.

A few popular modifications:

  • Try keeping your legs straight for a deeper hammy and calf stretch. Scoot your booty close to the wall and extend those legs. Opens up your lower body.
  • Rest your legs on a bolster or folded blanket. Extra support for your back/hips. Creates a gentle incline to chill those legs and reduce strain.
  • If you’ve got swollen legs or trouble keeping them in place, strap them together. Gentle leg strap can provide stability and support. Makes it easier to hold the pose longer.
  • If lying on your back bugs you, try the pose lying on your side. Stack your legs and strap your top leg. Still get the benefits while reducing discomfort.

So don’t be afraid to play around with Legs Up the Wall to find what works for you! Props and variations let you customize the pose and reap all those sweet, sweet benefits. Listen to your body and get creative!

Straight LegsExtend your legs straight up the wall for a deeper stretch.
Legs on PropRest your legs on a bolster or folded blanket to support your lower back.
Strap Around LegsUse a strap to hold your legs together and provide stability.
Side-Lying with StrapLie on your side with legs stacked and a strap around your top leg.

Benefits of Legs Up the Wall Pose / Canva

Benefits of Legs Up the Wall Pose

This restorative move has many benefits for your body and mind.

It activates your parasympathetic nervous system, promoting relaxation and calming stress/anxiety. Right on.

The gentle inversion gets blood flowing to your upper body and head, relieving tension headaches and bringing zen vibes.

Elevating your legs helps circulation throughout your bod. Blood returns from your legs to your heart, reducing swelling and keeping your legs feeling fresh. Clutch for those who sit or stand a lot.

It can help regulate blood pressure too. Legs up gets that blood flowing and circulating to lower BP. Sweet.

Also gives your hamstrings and calves a gentle stretch to release tension and improve flexibility. Let’s get it.

Bottom line – adding Legs Up the Wall into your yoga practice helps you feel better physically AND mentally.

Even just a few minutes can reconnect you to your breath and find your calm. Prioritize that self-care and reap the rewards of this powerful pose.

Legs Up the Wall Yoga Pose (Viparita Karani) / Canva

Safety Considerations and Modifications

Overall, the move is pretty safe for most folks. But there are a few situations where you’ll want to avoid it or modify the pose.

If you’ve got any injuries in your lower back or neck, best to steer clear of this one – or at least talk to a yoga teacher to be safe. Don’t want to stress those sensitive areas.

Pregnant ladies should chat with their doc before trying it out. Depending on where you’re at in your pregnancy, using a bolster or blanket under the hips to elevate them slightly can make the pose more comfortable.

Listen to your body if you feel any discomfort or pain in your lower back or hamstrings during the pose. Add in a folded blanket or bolster under your sacrum to reduce intensity and stretch. Tweak it to work for you!

The main thing is to be aware of any problem areas and adjust the pose as needed. Legs Up the Wall should feel therapeutic and chill – not painful.

Do what feels good and have fun exploring variations to find your perfect fit!


The Legs Up the Wall pose is super restorative – definitely make it a regular part of your yoga practice to experience the full benefits!

By propping your legs up on the wall, you create a gentle inversion that lets blood and fluid flow back to your heart. This improves circulation and reduces swelling in your legs and feet. Nice!

Make sure to schedule time for this pose after more active asanas – it’s the perfect counterpose to find stillness after movement.

Aim for 5-10 minutes in the posture to really let your body soak in the benefits. Set a timer if needed.

Slow, full breaths are key! Breathe deep into your belly as you hold the pose.

Use props like bolsters or blankets to support your back and enhance comfort.

The best time for Legs Up the Wall is before bed. It preps both body and mind for deep, restorative sleep.

Don’t forget child’s pose afterward to transition slowly.

Regularly practicing this calming and rejuvenating pose will leave you feeling centered, refreshed, and ready to take on the day!

Legs Up the Wall Yoga Pose / Canva
Legs Up the Wall Yoga Pose