RESTORATIVE POSES · BEGINNER
Legs Up the Wall
Viparīta Karaṇī
A restful pose lying on your back with your legs resting up a wall, letting the whole body be supported while the breath slows.
Also known as: Legs-Up-the-Wall Pose, Viparita Karani
At a glance
- Level
- Beginner
- Type
- Restorative poses, Lying on your back
- Body focus
- Legs, Hamstrings, Spine
- You will need
- Wall, Blanket, Bolster
- How long
- 3–10 minutes, or as long as feels comfortable.
How to practise
Start here: Place your mat with one short end against a wall. Keep a folded blanket nearby for your head or hips.
- Sit sideways next to the wall, with one hip and shoulder close to it and your knees bent.
- Lean back onto your forearms, then swing your legs up the wall as you lower your back onto the mat.
- Shuffle your hips as close to the wall as feels comfortable. They can stay a little way from the wall if the backs of your legs feel tight.
- Let your legs rest against the wall, with your knees soft and your feet relaxed.
- Rest your head on the mat or a thin folded blanket, and let your arms rest by your sides or on your belly.
- Close your eyes if you like, and let your breath settle into its own rhythm.
- Stay for a few minutes, letting the wall and the floor support you.
Breath: There is nothing to do with the breath here. Let it slow down on its own.
Coming out: Bend your knees and slide your feet down the wall towards you. Roll onto your side and rest there for a few breaths, then press up slowly to sitting.
Benefits
- Lets the legs rest after standing or walking
- Gently stretches the backs of the legs
- Many people find it deeply calming, especially in the evening
Common mistakes
-
Forcing the hips right up against the wall
Try instead: Move your hips a little away from the wall until the backs of your legs feel at ease.
-
Staying when the feet tingle or go numb
Try instead: Bend your knees, bring your feet down, and come out to rest on your side.
-
Sitting up quickly
Try instead: Roll onto your side first and pause before coming up slowly.
Make it easier
- Place a folded blanket or a bolster under your hips for gentle lift.
- Move your hips further from the wall, or bend your knees and rest your feet on the wall.
- Rest your calves on the seat of a sturdy chair instead of on the wall.
- Cover yourself with a blanket to stay warm.
Cautions
- Come out of the pose if your feet or legs start to tingle or feel numb.
- If lying flat on your back is uncomfortable, or you are pregnant, rest on your side with support instead.
- Come up slowly, by rolling onto your side first, to avoid feeling light-headed.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Getting into Legs Up the Wall can feel a little clumsy at first. Swinging the legs up from a sideways seat soon becomes familiar.
Once you are there, there is nothing more to do. Let the wall hold your legs and the floor hold the rest of you.