With Props (1)
Legs Up the Wall with Blanket
Viparita Karani with Blanket · विपरीत करणी कम्बल
Also known as: Supported Viparita Karani
Legs Up the Wall with Blanket, also called Supported Viparita Karani is a classical yoga posture. Its Sanskrit name Viparita Karani with Blanket translates word-for-word as: Viparita (Inverted) · Karani (Action / Doing). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and release the lower back. Reduces leg swelling. Calms nervous system. It is particularly valued for supporting restful sleep and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with glaucoma should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
With the hips elevated on a blanket, the angle of the pelvis shifts, which can subtly alter the stretch on the hamstrings. This elevation often provides a more gentle and less intense lengthening sensation, especially for those with tighter hamstrings or a tendency to hyperextend the knees. The support under the pelvis allows the hamstrings to release more passively, rather than needing to actively yield against gravity, fostering a deeper sense of surrender.
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 | lengthening)
The elevation of the hips encourages a slight posterior tilt of the pelvis, which in turn reduces the natural lumbar curve (lordosis) that might be present in the root pose. This flattening action offers a deeper, more profound release for the erector spinae muscles along the lower back. With the spine fully supported and the gravitational pull on the lumbar region lessened, these muscles can truly surrender, fostering a sense of spaciousness and ease in the sacral area.
- 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.
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
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.
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.
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
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 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. Place folded blanket near wall.
2. Hips on blanket, against wall.
3. Legs up the wall.
4. Blanket elevates hips slightly.
5. Arms in T or alongside.
5 more steps remaining
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Frequently Asked Questions
Common questions about Viparita Karani with Blanket
What is Legs Up the Wall with Blanket?
Legs Up the Wall with Blanket, also called Supported Viparita Karani is a classical yoga posture. Its Sanskrit name Viparita Karani with Blanket translates word-for-word as: Viparita (Inverted) · Karani (Action / Doing). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and release the lower back. Reduces leg swelling. Calms nervous system. It is particularly valued for supporting restful sleep and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with glaucoma should approach with care or consult a qualified teacher.
What are the benefits of Legs Up the Wall with Blanket?
Most relaxing inversion. Reduces leg swelling. Calms nervous system. Helps insomnia. Blanket adds gentle lift.
Who should avoid Legs Up the Wall with Blanket?
Avoid this pose if you have: Glaucoma, During menstruation (some traditions).
How many steps are in Legs Up the Wall with Blanket?
Legs Up the Wall with Blanket is practiced in 10 steps. Place folded blanket near wall.
Is Legs Up the Wall with Blanket suitable for beginners?
Yes, Legs Up the Wall with Blanket is a beginner-friendly pose suitable for all levels.
What props are needed for Legs Up the Wall with Blanket?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Legs Up the Wall with Blanket help with?
Legs Up the Wall with Blanket is therapeutic for: insomnia, anxiety, low blood pressure, back pain.
What poses should I do before Legs Up the Wall with Blanket?
Prepare with: Viparita Karani, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Viparita Karani with Blanket with other poses