Body

Viparita Karani (“Legs up the wall”) Pose

person resting on back with legs resting against wall with yoga block supporting head

This simple pose is easy to do and creates lots of benefits.

At the end of a long day of sitting or standing, doing “legs up the wall” pose is an easy thing to do to create the following health boosts:

1) Encourage circulation in the lower extremities by letting gravity help in moving out stagnate fluids

2) Relax muscle tension by accepting the support of the floor and wall

3) Gently encourage and develop better flexibility in the backs of legs and low back

4) Reduce overall fatigue

5) Soothe the nervous system

6) Help reduce swelling in the legs and feet

To take the pose

Step 1: Find a place on the floor or in bed near a wall.

Step 2: From a seated position, scoot one hip very close to the wall

person sitting on floor with right hip against wall and knees bent

Step 3: Begin to lean back while lifting your legs up and rotating your butt toward the wall

person sitting on floor with right hip against wall rasing legs up, rotating to touch feet on wall

Step 4: Lie back. Adjust your position until you feel comfortable with your legs resting against the wall. You could place a pillow under your head, experiment with different arm positions, or wear an eye mask for increased relaxation. The options are up to you!

person lying on floor with legs resting against wall
person lying on floor with legs resting against wall with yoga block under low back
person lying on floor with legs resting against wall with yoga block under head

Step 5: Stay in the pose for several minutes, at least 5 minutes, to experience the physical and mental boosts. You might even fall asleep while taking in the comfort of the pose.

To come out of the pose

Step 1: Bend your knees and roll to one side.

person lying on floor with legs bent and soles of feet against wall

Step 2: Slowly push yourself back up to sitting with your hands.

person lying on floor on one side, preparing to push up to seated position

Step 3: Be careful as you begin moving around again, as you might need a moment to readjust to being back in an upright position.

person sitting on floor with legs crossed, meditating

Step 4: Enjoy the bliss!

Final Thoughts and Take-Aways

Do this pose anytime you need a break from stress, fatigue, or tension in the body. Before taking the pose, create a peaceful ambience by playing some relaxing music, turning down the lights, or diffusing some of your favorite essential oils.

by KaDee Bramlett

published 01/03/2021

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