Legs Up the Wall
Viparita Karani is one of the most loved restorative poses — gentle, accessible and deeply calming.
- Level
- Beginner
- Family
- Restorative
- Hold
- 5–15 minutes
- Works
- Legs, lower back
- Legs heavy
- Rest completely
Step by step
How to do Legs Up the Wall
Begin Sit sideways next to a wall.
- 01
Sit with one hip against the wall.
- 02
Swing the legs up the wall as you lie back.
- 03
Shuffle the hips close to the wall.
- 04
Rest the arms by your sides.
- 05
Optionally place a blanket under the hips.
- 06
Close your eyes and breathe.
- ↩
Coming out. Bend the knees, roll to one side and rest before sitting up.
Breath
Slow, relaxed breathing.
Focus
Restorative inversion
Why practise it
Calming; eases tired legs.
Alignment & cues
Hips close to the wall; legs relaxed.
Teacher’s cues
- “Legs heavy”
- “Rest completely”
Common mistakes
Hips far from wall with legs straining.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Move hips away from the wall if hamstrings are tight.
Variations
- Legs on a Chair
- Butterfly legs on the wall
Props
- Folded blanket or bolster under hips
- Wall
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
Avoid with glaucoma, uncontrolled blood pressure or late pregnancy.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Described in the Hatha Yoga Pradipika as a mudra (inverted action).
Questions
How long should I stay?
5–15 minutes is typical.