We value your privacy

We use cookies to enhance your browsing experience, serve personalized ads or content, and analyze our traffic. By clicking "Accept All", you consent to our use of cookies.
Customize Consent Preferences

We use cookies to help you navigate efficiently and perform certain functions. You will find detailed information about all cookies under each consent category below.

The cookies that are categorized as "Necessary" are stored on your browser as they are essential for enabling the basic functionalities of the site. ... 

Always Active

Necessary cookies are required to enable the basic features of this site, such as providing secure log-in or adjusting your consent preferences. These cookies do not store any personally identifiable data.

No cookies to display.

Functional cookies help perform certain functionalities like sharing the content of the website on social media platforms, collecting feedback, and other third-party features.

No cookies to display.

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics such as the number of visitors, bounce rate, traffic source, etc.

No cookies to display.

Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

No cookies to display.

Advertisement cookies are used to provide visitors with customized advertisements based on the pages you visited previously and to analyze the effectiveness of the ad campaigns.

No cookies to display.

YanvaYoga > Yoga Poses > Legs Up To The Wall Pose

Legs Up To The Wall Pose - Viparita Karani

Legs Up To The Wall Pose (front) - Iana Varshavska

Contents

Viparita Karani (Legs Up the Wall Pose) is a Sanskrit term that refers to the ‘action of inverting’. Thus it is more of a general action rather than an asana and hence the name does not end with ‘asana’. Viparita Karani is an inversion under the category of shoulder stand poses, but is easier to hold for extended periods of time. It is also considered as a restorative pose and hence releases tension in the body and mind.

Viparita Karani can be done after the practice of the following poses to relax the legs:

  • Halasana (Plough Pose)
  • Bridge Pose (Setu Bandha Sarvangasana)
  • Wheel Pose (Urdhva Dhanurasana)

Legs Up The Wall Pose is considered a base pose as legs up the wall pose variations can be derived from this pose. Legs Up The Wall Pose uses props to make the pose accessible and easier for students who may not have the needed strength, flexibility or balance to do the same pose without props. Legs Up The Wall Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Pose Detail

Step-by-Step Instructions

Step 1
Start by sitting next to the wall with the left hip touching the wall.
Step 2
Gently turn your body and bring the legs up the wall.
Step 3
Lower your back, shoulders, and head onto the mat. If you would like a little more support you can bring a bolster or blanket under the spine.
Step 4
Shimmy from side to side to get your buttocks as close to the wall as possible.
Step 5
Rest the arms alongside the body with the palms facing upwards.
Step 6
Allow the thigh bones to rest in their sockets.
Step 7
Stay here for 5-10 minutes while you focus breathing deeply and consciously.
Step 8
To release Viparita Karani, gently use your hands to push yourself away from the wall and bring the legs back down. Press back up into a seated position with your back leaning against the wall for support.

Benefits and Contraindications

Benefits

Relieves tired or cramped legs and feet

Gently stretches the back legs, front torso, and the back of the neck

Calms the mind

Contraindications

Glaucoma

Hypertension

Hernia

Photo poses in different angles

Tips

Viparita Karani is a “feel-good” pose — that is, it should feel good, even for beginners! If you have any discomfort, be sure to make whatever adjustments you need to make. Keep the following information in mind when practicing this pose:

  • Breathe consciously throughout the pose. Continually bringing your awareness back to your breath will help relax your mind and body even further, preparing your body for a deep, renewing state of health and well-being.
  • It might feel awkward getting into the pose the first few times you try it. Don’t worry about that, and take your time getting there correctly. Once you’re in the pose, you will gain all the benefits!

Frequently Asked Questions

Variations

  • Legs Up With Strap
  • Reclined Legs Raised Pose Blankets Feet Chair
  • Reclined Legs Raised Pose Chair Blanket Bolster
  • Legs Up The Wall Pose Bolster

Top Preparatory Poses

Top Follow-Up Poses

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.