Legs-Up-The-Wall
Viparita Karani
vip-ah-REE-tah kah-RAH-nee
Poses like Legs-Up-The-Wall
Legs-Up-The-Wall (Viparita Karani) is a beginner restorative yoga pose that lets the legs rest and feel lighter.
A deeply restorative inversion that many people find calming. Viparita Karani lets the legs rest above the heart, which many people say leaves them feeling lighter. It is one of the most accessible inversions in yoga and offers a taste of inverted poses without the effort, making it ideal for winding down and recovery.
How to do Legs-Up-The-Wall
- Sit sideways next to a wall with one hip touching the wall. As you lean back and lie down, swing your legs up the wall and scoot your sitting bones as close to the wall as comfortable.
- Rest your back flat on the floor with your arms by your sides, palms facing up. Adjust your distance from the wall -- closer for more hamstring stretch, farther for a gentler position.
- Let your legs rest fully against the wall, or keep a slight bend in the knees if the hamstrings are tight. Allow the weight of the legs to be supported entirely by the wall.
- Close your eyes and release all muscular effort. Let your shoulders melt into the floor and your face completely soften.
- Breathe deeply and naturally for five to fifteen minutes. To come out, bend your knees toward your chest, roll to one side, and slowly press up to seated.
Benefits of Legs-Up-The-Wall
- Lets the legs rest and feel lighter
- A restful pose that many people find calming
- Gently stretches the hamstrings and lower back
- Releases tension in the lower back
- A popular wind-down pose before bed
Muscles Engaged
Modifications & Variations
- Place a folded blanket or bolster under the hips to elevate the pelvis slightly
- Bend the knees and place the soles of the feet together on the wall for a hip-opening variation
- If no wall is available, place a bolster under the hips and extend the legs skyward
Cautions
- Avoid with uncontrolled high blood pressure or glaucoma
- Use caution during menstruation; some traditions advise against inversions
- Not recommended with serious eye conditions such as detached retina
Breathing tip: Pair this pose with Chandra Bhedana , Three-Part Breath , Resonance Breathing , Segmented Wave Breath or Unequal Breath . Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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