With Props (1)
Viparita Karani (legs up the wall)
विपरित करणी
Viparita Karani, Legs Up the Wall, is a deeply restorative inversion where the practitioner lies supine with the legs extended vertically against a wall. This gentle inversion reverses the effects of gravity on the circulatory and lymphatic systems, reducing swelling in the legs and feet, calming the nervous system, and relieving fatigue. It is one of the most therapeutic and universally beneficial poses in the entire yoga tradition.
Anatomy Involved
Benefits
- Reduces leg and feet swelling
- Calms the nervous system profoundly
- Relieves fatigue and jet lag
- Improves venous return and circulation
- Therapeutic for varicose veins
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Glaucoma or eye pressure conditions
- Hiatal hernia
- Menstruation (according to some traditions)
- Severe neck injury
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
Modify If You Have
glaucoma
Keep the head slightly elevated with blankets and avoid a deep bolster under the hips.
hypertension
Use plenty of support under the head and neck, keep the body flat, avoid deep bolster under sacrum.
neck pain
Use a folded blanket or towel under the head and neck for adequate support.
pregnancy
Use more bolster under the hips, keep legs slightly apart, and monitor comfort.
menstruation
Use a bolster under the hips for comfort and keep legs slightly apart if preferred.
Target Areas
Practice Flow
About this Pose
Viparita Karani, Legs Up the Wall, is a deeply restorative inversion where the practitioner lies supine with the legs extended vertically against a wall. This gentle inversion reverses the effects of gravity on the circulatory and lymphatic systems, reducing swelling in the legs and feet, calming the nervous system, and relieving fatigue. It is one of the most therapeutic and universally beneficial poses in the entire yoga tradition.
How to Practice
1. Lie on your back facing a wall, with your hips close to the wall.
2. Gently lift your legs up the wall, forming an 'L' shape with your body.
3. Keep your lower back flat on the floor, or place a blanket under your hips if needed.
4. Keep your arms by your sides, palms facing up.
5. Relax your neck and shoulders.
5 more steps remaining
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Featured in Sequences
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Frequently Asked Questions
Common questions about Viparita Karani (legs up the wall)
What is Viparita Karani (legs up the wall)?
Viparita Karani, Legs Up the Wall, is a deeply restorative inversion where the practitioner lies supine with the legs extended vertically against a wall. This gentle inversion reverses the effects of gravity on the circulatory and lymphatic systems, reducing swelling in the legs and feet, calming the nervous system, and relieving fatigue. It is one of the most therapeutic and universally beneficial poses in the entire yoga tradition.
What are the benefits of Viparita Karani (legs up the wall)?
Reduces leg and feet swelling. Calms the nervous system profoundly. Relieves fatigue and jet lag. Improves venous return and circulation. Therapeutic for varicose veins. Reduces anxiety and insomnia.
Who should avoid Viparita Karani (legs up the wall)?
Avoid this pose if you have: Glaucoma or eye pressure conditions, Hiatal hernia, Menstruation (according to some traditions), Severe neck injury.
How many steps are in Viparita Karani (legs up the wall)?
Viparita Karani (legs up the wall) is practiced in 10 steps. Lie on your back facing a wall, with your hips close to the wall.
Is Viparita Karani (legs up the wall) suitable for beginners?
Yes, Viparita Karani (legs up the wall) is a beginner-friendly pose suitable for all levels.
What props are needed for Viparita Karani (legs up the wall)?
You may use: wall, blanket. Props make the pose more accessible and comfortable.
What conditions does Viparita Karani (legs up the wall) help with?
Viparita Karani (legs up the wall) is therapeutic for: anxiety, insomnia, hypertension, menstruation, digestive problems.
What poses should I do before Viparita Karani (legs up the wall)?
Prepare with: Supta Tadasana, Supta Baddha Konasana, Apanasana. These warm up the relevant muscles and joints.
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