With Props (1)
Legs Up the Wall Pose
Viparita Karani (legs up the wall) · विपरित करणी
Also known as: Viparita Karani at Wall
Legs Up the Wall Pose, also called Viparita Karani at Wall is a classical yoga posture. Its Sanskrit name Viparita Karani (legs up the wall) translates word-for-word as: Viparita (Inverted) · Karani (Action / Doing). Performed lying down, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to strengthen and extend the back. Calms the nervous system profoundly. Relieves fatigue and jet lag. 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 blanket can be used to make the posture more accessible and support correct alignment. Practitioners with glaucoma and heart problems should approach with care or consult a qualified teacher.
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 / 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.
Hernia
Strong abdominal compression and breath-holding under strain increase intra-abdominal pressure and can worsen a hernia.
Avoid any posture that causes pressure or bulging in the abdomen; work with a qualified teacher and your healthcare provider.
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.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
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.
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.
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
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
Practice Viparita Karani (legs up the wall) as part of these guided sequences
Frequently Asked Questions
Common questions about Viparita Karani (legs up the wall)
What is Legs Up the Wall Pose?
Legs Up the Wall Pose, also called Viparita Karani at Wall is a classical yoga posture. Its Sanskrit name Viparita Karani (legs up the wall) translates word-for-word as: Viparita (Inverted) · Karani (Action / Doing). Performed lying down, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to strengthen and extend the back. Calms the nervous system profoundly. Relieves fatigue and jet lag. 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 blanket can be used to make the posture more accessible and support correct alignment. Practitioners with glaucoma and heart problems should approach with care or consult a qualified teacher.
What are the benefits of Legs Up the Wall Pose?
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 Legs Up the Wall Pose?
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 Legs Up the Wall Pose?
Legs Up the Wall Pose is practiced in 10 steps. Lie on your back facing a wall, with your hips close to the 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, 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, hypertension, menstruation, digestive problems.
What poses should I do before Legs Up the Wall Pose?
Prepare with: Supta Tadasana, Supta Baddha Konasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Viparita Karani (legs up the wall) with other poses