विपरीत करणी
Legs Up the Wall
Viparita Karani is one of the most loved restorative poses — gentle, accessible and deeply calming.
- Hold
- 5–15 minutes
- Level
- Beginner
- Family
- Restorative, supine
- Focus
- Restorative inversion
- Works
- Legs
- Lower back
- You’ll need
- Folded blanket or bolster under hips, Wall
- Found in
- Hatha
- “Legs heavy”
- “Rest completely”
Step by step
How to do Legs Up the Wall
StartSit sideways next to a wall.
- 1
Sit with one hip against the wall.
- 2
Swing the legs up the wall as you lie back.
- 3
Shuffle the hips close to the wall.
- 4
Rest the arms by your sides.
- 5
Optionally place a blanket under the hips.
- 6
Close your eyes and breathe.
- Out
Coming out. Bend the knees, roll to one side and rest before sitting up.
Breath
Slow, relaxed breathing.
Focus
Restorative inversion
Why practise it
Deeply calming and restful; eases tired, heavy legs and swollen ankles by letting gravity help fluid drain back from the legs; and is a gentle way to wind down before sleep. It needs no strength or flexibility.
Go deeper
Legs Up the Wall: what to know
Getting in and out
- Sit sideways with one hip touching the wall
- Lower your back to the floor as you swing both legs up the wall
- Shuffle the hips towards the wall as close as is comfortable
- To come out, bend the knees, roll to one side and rest there for a few breaths before sitting up
Making it comfortable
If the backs of the legs feel tight, move the hips a little away from the wall. A folded blanket under the hips gives a gentle lift; a cushion under the head and a blanket over the body help you relax. If the legs fall apart, loop a strap around the thighs. Letting the soles of the feet come together with the knees open (butterfly legs) is a nice variation.
How long to stay
Five to fifteen minutes is typical. Even two or three minutes can feel restful. If the feet start to tingle or go numb, bend the knees and rest the soles on the wall, or come down. Many people use it in the evening as part of a bedtime routine.
What it does and doesn’t do
Legs Up the Wall is excellent for relaxation and tired legs. It is often promoted online for weight loss, belly fat or “lymphatic detox”. There is no evidence it causes weight loss, and while elevating the legs helps fluid drain from them, it is not a treatment for any condition. See it as a simple, calming rest.
Alignment
Cues & common mistakes
Aim for Hips close to the wall; legs relaxed.
Teacher’s cues
- “Legs heavy”
- “Rest completely”
Watch out for
Hips far from wall with legs straining.
Make it yours
Easier, harder, supported
Move hips away from the wall if hamstrings are tight.
- Legs on a Chair
- Butterfly legs on the wall
- Folded blanket or bolster under hips
- Wall
In a sequence
Where it fits in a flow
This poseLegs Up the Wall
AfterCorpse Pose
Good to know
Questions
How long should I stay?
5–15 minutes is typical.
Is Legs Up the Wall good before bed?
Yes. Many people find a few minutes helps them wind down and sleep more easily.
Why do my feet tingle in Legs Up the Wall?
Less blood is reaching the feet. Bend the knees, wiggle the toes or come down; it passes quickly.
Who should not do Legs Up the Wall?
Avoid it with glaucoma, uncontrolled high blood pressure or serious heart conditions, and in later pregnancy. Ask a doctor if unsure.
Does Legs Up the Wall help you lose weight?
No. It is a restorative pose that helps you relax; it does not burn fat.
Described in the Hatha Yoga Pradipika as a mudra (inverted action).
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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More restorative poses
All restorative poses
Corpse Pose
Savasana
Supported Legs on a Chair
Supported Bridge
Setu Bandha (supported)