Legs Up To The Wall Pose

Legs Up To The Wall Pose

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.

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 earth. 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.

Pose Detail

Benefits and Contraindications

Benefits

Relieves tired or cramped legs and feet

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

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!

Modifications & Variations
  • Supine Pelvic Lifts Feet On Wall
  • Legs Up With Strap
  • Reclined Legs Raised Pose Blankets Feet Chair
  • Reclined Legs Raised Pose Chair Blanket Bolster
  • Supine Hip Hike Feet On Wall
  • Hamstring Stretch With Door Frame
  • Waterfall Block Under Sacrum
  • Reclined Legs Raised Pose Bolster Variation Knees Bent
  • Supine Feet Resting On Wall
  • Legs Up The Wall Pose Bolster
Top Preparatory Poses
  • Happy Baby Pose
  • Bridge Pose
  • Supine Spinal Twist Pose II
Top Follow-Up Poses
  • Corpse Pose
  • Happy Baby Pose
  • Wind Release Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana has been actively practicing yoga for 5 years. In addition to practice, she studies various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.