Legs Up the Wall
Viparita Karani
Legs Up the Wall is a restful pose where you lie on your back with your legs resting up a wall. It is a simple, calming way to relax tired legs and quieten the mind.
- Hold
- 5-15 minutes, or at least ten slow breaths
- Breathing
- Breathe slowly and softly through your nose. Let each exhale be a little longer than the inhale if that feels natural, and let your belly stay soft.
In Viparita Karani you lie on your back with your hips close to a wall and your legs resting vertically up it. Your arms rest by your sides and your body feels supported and still. It is a restorative pose, so there is little effort involved. Many people enjoy it after a long day on their feet, at the end of a practice, or before bed.
The pose suits almost everyone, including complete beginners. Focus on being comfortable rather than getting your hips tight to the wall. If the back of your legs feel tight, simply move your hips a little further away. A folded blanket under your hips can make it even more soothing. Stay as long as it feels pleasant.
In this guide
How to do it, step by step
- Place a mat or blanket next to a wall and sit sideways with your right hip against the wall.
- Lie back and swing your legs up the wall as you turn your body to face the ceiling.
- Shuffle your hips as close to the wall as feels comfortable, with your legs resting vertically.
- Rest your arms by your sides, palms up, or place your hands on your belly.
- Let your head and shoulders rest on the floor and relax your face.
- Keep your legs soft, without gripping, and let your feet relax.
- Close your eyes and stay quietly.
- To come out, bend your knees, roll to one side and rest before sitting up slowly.
Benefits
- May help to ease tired, heavy legs after standing or walking.
- Can feel deeply calming and may help you unwind.
- Gently stretches the back of the legs and the lower back.
- May help you rest before sleep.
- A very accessible pose that needs almost no effort.
Common mistakes
- Hips too close to the wall: move them further away if the backs of your legs feel strained.
- Gripping the legs: let the wall hold them and relax your thighs.
- Letting the chin lift: place a folded blanket under your head if the neck feels tight.
- Rushing out of the pose: come out slowly to avoid feeling dizzy.
Make it easier
- Place a folded blanket or bolster under your hips for support.
- Bend your knees slightly or move your hips further from the wall.
- Put a pillow under your head if your neck feels tense.
Go further
- Open your legs into a wide V against the wall for a gentle inner thigh stretch.
- Bring the soles of your feet together with knees open, as in Bound Angle against the wall.
Questions people ask
How long should I stay in Legs Up the Wall?
Five to fifteen minutes is common, though even one or two minutes can feel nice. Stay as long as the pose is comfortable. If your legs tingle or feel numb, bend your knees and rest them against the wall or lower them to the side.
Is Legs Up the Wall good before bed?
Many people find it relaxing and use it as a calm way to wind down in the evening. It is not a treatment for sleep problems, but a few quiet minutes with slow breathing can be a gentle part of a bedtime routine.
My legs feel numb in Legs Up the Wall. Is that normal?
A little tingling can happen as blood flow changes, especially if your hips are very close to the wall. Move your hips further away, bend your knees or place a blanket under your hips. If numbness continues, come out of the pose.
Be careful
Take care or ask a health professional first if you have glaucoma, high blood pressure, a hiatal hernia, heart conditions or serious eye or neck problems. If you are pregnant, particularly after the first trimester, check with a professional and use a raised support. Come out slowly and stop if you feel dizzy or sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
