Explore how the Legs Up the Wall pose can revitalize your achy legs, reduce stress, and improve circulation. Discover its benefits in our article!
Legs-Up-The-Wall Pose is a deeply restorative posture that can be used as an alternative to Shoulder Stand. Legs-Up-The-Wall Pose is best when practiced with blankets underneath the neck and with a wall or other tall, flat, upright object for leg support. This yoga pose is an excellent alternative to a shoulder stand or headstand. Legs Up the Wall is best known for reducing leg swelling. This inversion pose is a wonderful way to end your day.
In Sanskrit, Legs Up the Wall is known as Viparita Karani (Vip-pah-REE-tah-kah-rahn-ee). Viparita means inverted, and Karani means action.
Grab your yoga mat and let’s get started!
Level of difficulty:
Beginner
Legs Up the Wall health benefits
Relieves stress and increases calm
Provides relaxation
Reduces fatigue in the legs
Releases tension in the lower back
Gently stretches hamstrings
Reduces knee pain
Gives sciatica relief
Aids digestion
Reduces swelling in the ankles
Helps prevent varicose veins
Increases blood flow to the head and upper body
Benefits the lymph system
Supports the immune system
Activates the parasympathetic nervous system
Precautions for Legs Up the Wall Pose
Glaucoma
Menstruation
Pregnancy, beyond the second trimester
High blood pressure
Tailbone, back, or leg injuries
Recent surgery
Preparatory poses for Legs Up the Wall
Step-by-step instructions for Legs Up the Wall Pose
Find a tall, flat, upright wall. Sit with your feet firmly planted on the floor and your left side directly against the wall.
On an exhale, move so your back is on the floor and your feet are flat against the wall.
With your arms supporting you, gently wiggle your body closer to the wall until your sitting bones are directly against the wall and your legs are pointed vertically above you, with both legs directly above your hips. Rest your head on the floor. Use a rolled towel under the neck for extra comfort.
Make sure your pelvis is in a neutral position.
If you experience discomfort while in this pose, lift your hips and place your bolster or blanket underneath your hips.
Relax your face and neck, and allow your hands to rest on your belly or beside your torso on the floor.
Relax every part of your body while keeping your legs propped up against the wall.
Close your eyes and breathe deeply.
Stay in the posture for up to 15 minutes.
To exit the posture, gently bend your knees and push your body away from the wall. Turn to your right side and lie in a fetal position before pressing yourself up to a seated position.
Tip:
If you experience discomfort or tingling in the legs, bend your knees toward your chest.
Follow-up poses for Legs Up the Wall
Wind-Relieving Pose
Lying-down Body Twist
Corpse Pose
Legs Up the Wall modifications and variations
To modify:
Place a towel underneath the neck for extra support.
Instead of using a wall, use a chair to support folded legs or bend knees against the wall.
Variation: For a deeper stretch, bend both knees against the wall and bring the soles of both feet together, creating a “V” shape, known as Wall Legs Up the Wall Pose.
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