Legs Up the Wall Pose
Viparita Karani · विपरित करणी
Also known as: Legs Up Wall · Viparita Karani · Inverted Lake Mudra
Legs Up the Wall Pose, also called Legs Up Wall is a classical yoga posture. Its Sanskrit name Viparita Karani translates word-for-word as: Viparita (Inverted) · Karani (Action / Doing). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core and release the lower back. Promotes relaxation. Reduces swelling in legs and feet. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A wall and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with glaucoma and hypertension should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The muscles running along the back of your thighs (hamstrings) receive a gentle, sustained stretch in Viparita Karani, particularly if the legs are fully straightened against the wall. This passive lengthening helps release chronic tightness often accumulated from prolonged sitting or intense physical activity. As these muscles unwind, the nervous system signals a relaxation response throughout the entire posterior chain, allowing for a deeper sense of ease in the pelvic region. This release supports the natural curves of the spine and can alleviate referred tension in the lower back.
Calf Muscles(lengthening)
The powerful muscles at the back of your lower legs (gastrocnemius and soleus) also experience a gentle lengthening as the heels press into the wall and the legs extend upwards. This passive stretch helps to release tension from daily standing and walking, promoting better circulation in the lower extremities. From a yogic perspective, releasing the calves can alleviate a sense of 'heaviness' in the legs, allowing for a feeling of lightness and improved energy flow (prana) throughout the entire leg line. This contributes to overall relaxation and reduces fatigue in the lower body.
Erector Spinae(releasing)
The long muscles that run along either side of your spine (erector spinae) are gently decompressed and released in this supported inversion. With the lower back resting on the floor and often supported by a bolster, the natural lumbar curve is encouraged to soften, reducing the compressive forces typically exerted by gravity in an upright posture. This release helps to alleviate chronic tension and stiffness in the lower back, inviting a profound sense of surrender and ease. From a yogic perspective, this fosters a calm awareness in the spinal column, the central channel for vital energy.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Glaucoma / Eye Pressure
Inverted and head-below-heart positions increase intraocular pressure, which can be harmful for those with elevated eye pressure.
Avoid this inversion entirely; practise Viparita Karani (legs-up-the-wall) with a bolster under the hips as an alternative.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Avoid all inversions unless already well-established in the practice and with teacher supervision; use a wall-supported legs-up-the-wall instead.
Menstruation
Some traditions advise against strong inversions and intense abdominal work during menstruation, as it may disrupt the natural downward energy flow.
Skip this inversion and practise Viparita Karani or Supta Baddha Konasana as a restorative alternative.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Use the wall for support as you build the strength and confidence needed for the full unsupported inversion — kick up gently and walk the feet down slowly.
Bolster
A bolster under the hips in Viparita Karani elevates the pelvis gently, creating a mild inversion effect without placing the head below the heart.
Folded Blanket
Stack two to three firm blankets under the shoulders in Shoulderstand to protect the cervical spine — this is not optional but essential for safety.
See variation →Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Sit on the floor with your side against a wall.
2. Gently lie back and swing your legs up the wall.
3. Scoot your hips as close to the wall as is comfortable, using a folded blanket under your hips for support if needed.
4. Rest your arms alongside your body, palms facing up.
5. Keep your neck straight and the chin slightly tucked towards the chest.
4 more steps remaining
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Frequently Asked Questions
Common questions about Viparita Karani
What is Legs Up the Wall Pose?
Legs Up the Wall Pose, also called Legs Up Wall is a classical yoga posture. Its Sanskrit name Viparita Karani translates word-for-word as: Viparita (Inverted) · Karani (Action / Doing). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core and release the lower back. Promotes relaxation. Reduces swelling in legs and feet. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A wall and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with glaucoma and hypertension should approach with care or consult a qualified teacher.
What are the benefits of Legs Up the Wall Pose?
Calms the nervous system. Promotes relaxation. Reduces swelling in legs and feet. Improves circulation. Relieves mild backache.
Who should avoid Legs Up the Wall Pose?
Avoid this pose if you have: Glaucoma, High blood pressure, Pregnancy, Menstruation.
How many steps are in Legs Up the Wall Pose?
Legs Up the Wall Pose is practiced in 9 steps. Sit on the floor with your side against a wall.
Is Legs Up the Wall Pose suitable for beginners?
Yes, Legs Up the Wall Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Legs Up the Wall Pose?
You may use: wall, bolster, blanket. Props make the pose more accessible and comfortable.
What conditions does Legs Up the Wall Pose help with?
Legs Up the Wall Pose is therapeutic for: anxiety, insomnia, depression, back pain.
What poses should I do before Legs Up the Wall Pose?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Viparita Karani with other poses