How to Practice Legs Up the Wall Pose (Viparita Karani) – Benefits & Modifications

Calm Breath Yoga
Jul 28, 2021
2 min read

Updated: Sep 24

Sanskrit Name: Viparita Karani

Legs Up the Wall Pose Viparita Karani yoga pose

Related Chakra: Sahasrara or Crown chakra

Chakra Chant: OM

Legs Up the Wall Pose, or Viparita Karani, is a gentle inversion that offers profound restorative benefits. This accessible pose is ideal for relieving stress, improving circulation, and calming the nervous system.

Benefits of Legs Up the Wall Pose

Reduces Leg Swelling – Helps alleviate fluid retention and swelling in the legs and feet.
Calms the Nervous System – Activates the parasympathetic nervous system, promoting relaxation and reducing stress.
Improves Circulation – Enhances venous and lymphatic circulation, supporting overall cardiovascular health.
Relieves Lower Back Tension – Decompresses the spine and alleviates tension in the lower back.
Supports Immune Health – Encourages lymphatic drainage, aiding in immune system function.
Promotes Better Sleep – Regular practice can improve sleep quality by reducing cortisol levels.

Step-by-Step Guide to Legs Up the Wall Pose

Prepare Your Space – Sit next to a wall with your legs extended and your sit bones close to the wall.
Swing Your Legs Up – Lie back and swing your legs up the wall, keeping your buttocks as close to the wall as comfortable.
Adjust Your Position – Ensure your legs are straight and your body is relaxed.
Arm Placement – Place your arms at your sides, palms facing up, or in a goalpost position.
Breathe Deeply – Close your eyes and take slow, deep breaths, allowing your body to relax into the pose.
Hold the Pose – Remain in this position for 5 to 15 minutes, or as long as comfortable.
Release the Pose – To exit, gently bend your knees and roll to one side before slowly sitting up.

Modifications

Support Under the Hips – Place a folded blanket or bolster under your hips for added support and comfort.
Wall Distance – If your hamstrings are tight, move a few inches away from the wall to reduce strain.
Leg Position – If straight legs are uncomfortable, keep a slight bend in the knees.

Precautions

Avoid if Pregnant – Pregnant individuals should consult a healthcare provider before attempting this pose.
Existing Health Conditions – Those with certain health conditions should seek medical advice before practicing.

Related Poses

Child’s Pose (Balasana) – A gentle resting pose that complements the restorative benefits of Legs Up the Wall.
Reclining Bound Angle Pose (Supta Baddha Konasana) – Opens the hips and promotes relaxation.