Legs Up the Wall
Viparita Karani is one of the most loved restorative poses — gentle, accessible and deeply calming.
- Level
- Beginner
- Hold
- 5–15 minutes
- Focus
- Restorative inversion
- Steps
- 6 cues · ~1 min
- 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.
- ↩
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 & 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.
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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