Legs-Up-the-Wall (Viparita Karani) might seem like the ultimate chill-out pose, but don’t be fooled by its laid-back appearance—this pose is a powerhouse of relaxation and rejuvenation.
It’s all about that sweet blend of gentle inversion and effortless support, making it a beloved favorite for yogis of all levels.
Pose details
Asana | Viparita Karani |
Type | Restorative |
Level | Beginner |
How to do the Legs-Up-the-Wall pose
Before diving into Legs-Up-the-Wall Pose, it’s a good idea to warm up with gentle stretches that open the hamstrings and lower back, such as Forward Fold, Seated Forward Bend, and Cat-Cow Pose.
Once you’re ready, follow these steps:
- Find a clear wall space and sit with one hip touching the wall. Your legs should be bent, and your feet flat on the floor.
- Gently lower your upper body to the floor, using your hands for support. Simultaneously, swing your legs up the wall so that your body forms an L-shape. Your glutes should be as close to the wall as possible.
- Adjust your position as needed. If your hamstrings feel tight, you can scoot your hips a few inches away from the wall. Conversely, if you want a deeper stretch, move your glutes closer to the wall.
- Once you’re comfortable, relax your arms by your sides, palms facing up. Close your eyes and take deep, calming breaths.
- Hold the pose for five to fifteen minutes, allowing your body to fully relax and your mind to unwind.
- To come out of the pose, bend your knees and gently roll to one side. Rest in a fetal position for a few breaths before slowly sitting up.
Modifications
If Legs-Up-the-Wall feels a bit too challenging or uncomfortable, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a bolster: Place a bolster or a folded blanket under your hips to elevate them slightly. This can make the pose more comfortable and help you relax more deeply.
- Bend your knees: If straightening your legs feels too intense, bend your knees and place your feet flat against the wall. This modification can relieve tension in your hamstrings and lower back.
- Adjust the distance: Move your hips a bit further away from the wall if you feel too much strain in your legs or lower back. Finding the right distance can make the pose more accessible and enjoyable.
- Add a strap: Loop a yoga strap around your thighs to keep your legs together and supported. This can help you relax more fully into the pose without worrying about your legs drifting apart.
- Use a chair: If getting down to the floor is difficult, try lying on your back with your legs resting on a chair seat. This variation offers similar benefits without the need to get into a more challenging position.
Safety tips
Warm up properly with gentle stretches like Cat-Cow or Child’s Pose to prepare your body.
- Position yourself close to the wall. Sit sideways with one hip touching the wall, then gently swing your legs up as you lower your back to the floor.
- Use a folded blanket or bolster under your hips if you need extra support or to alleviate lower back tension.
- Keep your legs relaxed. Allow them to rest comfortably against the wall without straining.
- Breathe deeply and evenly. Focus on your breath to enhance relaxation and maintain a steady rhythm.
- Exit the pose slowly. Bend your knees and roll to one side before sitting up to avoid dizziness or discomfort.
Similar yoga poses
Extended Puppy Pose (Uttana Shishosana)
This pose is a blend of Child’s Pose and Downward Facing Dog, offering a deep stretch to the spine and shoulders while being more accessible than full backbends.
Cat-Cow Pose (Marjaryasana-Bitilasana)
A dynamic flow between two poses that warms up the spine, making it a great preparatory sequence for deeper backbends and helping to improve spinal flexibility.
Sphinx Pose (Salamba Bhujangasana)
A gentle backbend that opens the chest and strengthens the spine, providing a milder alternative to more intense backbends like Wheel Pose.
Thread the Needle Pose (Parsva Balasana)
This pose involves a gentle twist and shoulder stretch, helping to release tension in the upper back and shoulders, which can be beneficial before or after practicing deeper backbends.
