Legs-Up-the-Wall Pose
Viparita Karani
About This Pose
Legs-Up-the-Wall Pose (Viparita Karani) is the restorative shape most teachers would keep if they could only keep one. You lie on your back with the sit bones close to a wall and the legs resting vertically up it, a folded blanket under the pelvis if the lower back wants it. The legs do no work: the wall holds them, the floor holds the back, and the gentle inversion drains the legs while the breath slows. Hold it for five to fifteen minutes. It closes an evening class, settles a student before Savasana, and is a reliable first pose for anyone who says they cannot relax.
Step-by-Step Instructions
- 1
Sit sideways with one hip touching the wall
- 2
Lower the back to the floor as you swing both legs up the wall
- 3
Shuffle the sit bones as close to the wall as is comfortable
- 4
Slide a folded blanket under the pelvis if the lower back arches
- 5
Let the legs rest on the wall, hip-width or together
- 6
Open the arms to the sides, palms up
- 7
Close the eyes and stay for five to fifteen minutes
- 8
To come out, bend the knees and roll to one side
- 9
Rest on the side for a few breaths before sitting up
Alignment Cues
- Sit bones near the wall, not jammed against it
- Pelvis heavy, lower back neutral
- Legs resting, not held
- Shoulders and neck soft on the floor
- Face and jaw relaxed
Benefits
- Rests tired legs and feet
- Gentle inversion without load on the neck
- Calms the nervous system and slows the breath
- Releases the lower back over a supported pelvis
- Easy to hold for long periods
- Accessible to almost every body and level
Modifications
- Move further from the wall for tight hamstrings
- Bend the knees and rest the feet flat on the wall
- Let the legs fall into a wide V or soles together against the wall
- Place a bolster under the pelvis for a slightly deeper inversion
Variations
- Butterfly legs on the wall
- Wide-legged straddle on the wall
- Supported version with a bolster under the hips
Cautions & Contraindications
Cautions
- Move the hips a little away from the wall if the hamstrings pull
- Bend the knees or let the legs fall open if the legs tingle
- Roll to one side and pause before sitting up
Avoid this pose if you have:
- Glaucoma, detached retina or recent eye surgery
- Late pregnancy (lying flat on the back)
- Acute neck or lower-back injury
Quick Facts
Breath Cue
Let the breath slow on its own; lengthen the exhale only if it comes easily.
Primary Focus
legsSecondary Focus
Suggested Hold
300 seconds
Tags
Equipment
