Legs Up The Wall Pose (Viparita Karani)

Viparita Karani comes from two Sanskrit words: Viparita, meaning “inverted” or “reversed,” and Karani, meaning “action” or “doing.” Together, they translate to “the inverted action,” referring to the gentle reversal of energy and circulation that happens when you elevate your legs. 

Ancient yoga texts, including the Hatha Yoga Pradipika, describe Viparita Karani as both an asana (physical posture) and a mudra (energetic seal). Traditionally, it symbolized longevity, vitality, and the ability to see life from a fresh perspective.

The modern, wall-supported variation was developed to make the traditional pose safer, easier, and more restorative. In the 20th century, restorative yoga teachers—especially Judith Hanson Lasater—popularized this gentle version that uses props, comfort, and stillness. Today, Viparita Karani is widely practiced in Restorative Yoga, Yin Yoga, and Hatha Yoga for stress relief, better sleep, and quiet relaxation.

At a Glance

• Sanskrit Name: विपरीतकरणी (Viparita Karani)
• Pronunciation: vip-par-EE-tah car-AHN-ee
• English Names: Legs-Up-the-Wall Pose, Inverted Lake Pose
• Pose Type: Passive inversion, restorative, supine
• Level: Beginner (all levels)
• Duration: 5–20 minutes
• Best Time: Evening, before bed, after work
• Main Benefits: Improves circulation, reduces swelling, relieves stress, aids sleep
• Chakras: Root & Crown (balancing, grounding, soothing)‍
• Props Needed: Wall, optional bolster/blanket

This pose works like a reset button for the body — easing tired legs, soothing the nervous system, lifting mental fatigue, and helping you transition into a calmer, more restful state at the end of the day.

Circulatory & Physical Benefits

By elevating the legs, gravity helps reverse the usual downward pull on your circulatory and lymphatic systems, allowing blood and lymph to flow back toward the torso.

• Relieves tired, heavy legs from sitting or standing all day
• Reduces swelling and edema in lower legs and ankles
• Supports lymphatic drainage and natural detoxification
• Eases pressure on varicose veins
• Releases lower back tension by relaxing the lumbar muscles
• Gently stretches hamstrings and calves without pulling
• Reduces menstrual cramps through lower abdominal softening
• Improves digestion by calming the abdominal region
• Helps reduce headaches and mild migraines

Mental & Nervous System Benefits

This pose is deeply soothing because it shifts your body into the parasympathetic nervous system — the “rest-and-digest” mode responsible for relaxation, healing, and recovery.

• Profound stress reduction within minutes
• Helps relieve anxiety, overwhelm, and emotional heaviness
• Improves sleep quality when practiced before bed
• Quiets an overactive mind
• Lowers heart rate and blood pressure naturally when practiced regularly
• Supports recovery from burnout and chronic fatigue
• Helps slow racing thoughts
• Prepares the mind for meditation or breathwork.

Energetic & Spiritual Benefits

On an energetic level, this pose creates a sense of grounding and spaciousness. 

• Balances all seven chakras
• Grounds the Root Chakra, promoting emotional stability
• Opens the Crown Chakra for mental clarity
• Reverses energy flow to refresh the mind
• Traditionally viewed as a longevity and anti-aging practice

Therapeutic Applications

Viparita Karani is widely used in therapeutic yoga programs for modern lifestyle concerns. It can support:

• Chronic stress and anxiety
• Insomnia and sleep disturbances
• Mild depression
• Jet lag and fatigue
• Restless leg syndrome
• Varicose veins and circulatory issues
• Chronic lower back pain
• Headaches and migraines
• PMS, menstrual discomfort, and menopause symptoms

For personalized guidance and restorative support, book a free 1-on-1 session with a certified yoga instructor.

Part 1: Preparing for the Pose

Creating the right setup helps you settle into Legs Up The Wall Pose with ease. Find a calm, comfortable space where you won’t be interrupted for 10–20 minutes. You can place a yoga mat perpendicular to the wall for cushioning, although carpet or a soft floor works, too.

What You’ll Need

• A wall
• Optional props:
  
  
  • Bolster or firm pillow (for hips)
  • Blanket (for head support or warmth)
  • Eye pillow (to block light)
  • Strap (to support legs if they fatigue easily)

Finding Your Distance From the Wall

Your hip-to-wall distance depends on hamstring flexibility:

• Tight hamstrings: 12–18 inches away
• Moderate flexibility: 6–12 inches
• High flexibility: 3–6 inches

Start farther away and move closer only if it feels comfortable.

Best Time to Practice

• Evening/before bed: 10–20 minutes
• After work: 5–10 minutes to unwind
• Post-exercise or long walks: 10–15 minutes for recovery

This pose naturally transitions the body into relaxation mode, making it ideal for stress relief and soothing tired legs.

Part 2: How to Do Viparita Karani: Step-by-Step Instructions

1. Place your yoga mat facing the wall. If using a bolster, position it about 6–12 inches from the wall.
2. Sit with your right hip touching the wall. This position makes the transition smoother.
3. Lean back onto your forearms and gently swing your legs up as your torso lowers to the floor.
4. Slide your hips slightly closer or farther until the pose feels comfortable. Choose comfort over perfect alignment.
5. If using a bolster, let your sacrum (not lower back) rest on it. Legs should feel supported by the wall — not strained.
6. Rest your arms by your sides, palms up, or overhead in a relaxed “goalpost” shape. Keep a slight tuck of the chin for neck comfort.
7. Helps calm the nervous system and reduces mental stimulation.
8. A soft blanket over the body enhances relaxation and keeps you warm during longer holds.
9. Take 5–10 deep breaths at first to settle your body. Then allow breathing to return to its natural rhythm.
10. Hold the pose:

• Beginners: 5–10 minutes
• Intermediate: 10–15 minutes
• Restorative practice: 15–20 minutes

Part 3: How to Exit the Pose Safely

1. Bend your knees and slide your feet down the wall.
2. Roll to your right side and pause for 3–5 breaths.
3. Use your hands to press up to a seated position slowly.
4. Sit for 1–2 minutes before standing.

This prevents dizziness and allows your body to readjust to the upright position.

Common Mistakes & How to Fix Them 

• Legs too close to the wall. Instead, move your hips a few inches farther away.
• Lower back arching or discomfort. Make sure to use a bolster or blanket under the hips.
• Excessive tingling or numbness. Try lowering the legs or bending the knees briefly every few minutes.
• Neck strain. Place a soft, folded blanket under the head.
• Standing up too quickly after the pose. Always roll to your side and rise slowly.

Personalized guidance makes this pose even more relaxing. Book a free 1-on-1 session today!

Beginner Modifications

These variations make Viparita Karani comfortable for people who are new to yoga, dealing with tight muscles, or simply want a softer entry into the pose.

1. Bent-Knee Variation

Reduces hamstring strain and relieves lower back pain.

1. Sit sideways to the wall and swing your legs up.
2. Slide hips back 10–18 inches.
3. Bend both knees and place your feet flat on the wall.
4. Relax the belly and shoulders.

2. Legs Hip-Width Apart

Softens pressure on the pelvis and inner thighs.

1. Come into the basic Viparita Karani setup.
2. Separate legs to hip-width or wider.
3. Allow feet to relax outward.
4. Rest arms comfortably by your sides.

3. Farther-From-the-Wall Version

Eases tight hamstrings and makes the pose accessible.

1. Sit 18–24 inches away from the wall.
2. Swing legs up with a soft bend.
3. Adjust until legs feel supported, not stretched.
4. Settle your upper body and breathe.

Supported Variations With Props 

Props deepen the restorative quality of the pose by supporting the hips, legs, and nervous system.

4. Bolster Under Hips (Classic Restorative)

Enhances inversion and relieves lower-back pressure.

1. Place a bolster 6–12 inches from the wall.
2. Sit on the bolster’s edge and swing legs up.
3. Lower your torso and adjust the sacrum onto the bolster.
4. Let legs rest effortlessly on the wall.

5. Double Blanket Roll

Softer, adjustable lift for added support.

1. Fold two blankets into a firm roll.
2. Position roll under the sacrum.
3. Scoot closer or farther from the wall.
4. Let the lower back and hips fully relax.

6. Sandbag on Feet

Provides grounding and reduces restlessness or anxiety.

1. Enter your preferred Viparita Karani setup.
2. Ask a partner to place a sandbag across your feet.
3. Keep knees soft and relaxed.
4. Stay still and breathe deeply.

7. Strap Around Thighs

Removes effort from the legs for deeper rest.

1. Loop a strap around the mid-thighs.
2. Tighten just enough to keep legs together.
3. Swing legs up the wall.
4. Allow legs to rest without engaging muscles.

While Viparita Karani is accessible for most people, the inverted position may not be safe for certain conditions.

Avoid Viparita Karani If You Have: 

• Glaucoma or serious eye conditions (increased pressure may be harmful)
• Detached retina or recent eye surgery
• Uncontrolled high blood pressure
• Recent heart surgery or significant heart issues
• Pregnancy in the 2nd or 3rd trimester (supine position may compress the vena cava)
• Active hernia
• Severe neck or back injuries
• Recent abdominal surgery
• Infections or inflammation in the legs

Practice With Caution If You Have: 

Certain conditions don’t require avoiding Viparita Karani altogether — but they do require adjustments, shorter holds, or expert guidance.

• Mild High Blood Pressure: Keep legs at a gentle angle (30–45°), not fully vertical. Limit practice to 3–8 minutes.
• Pregnancy — First Trimester: Use a bolster under the right hip to prevent vena cava compression. Keep sessions short (5–10 minutes max) and avoid feeling breathless or light-headed.
• Menstruation: Many practitioners find this pose soothing for cramps. If the flow is heavy or discomfort arises, skip it and choose a side-lying restorative pose instead.
• Varicose Veins: Generally supportive, but enter and exit slowly. Keep legs slightly bent if pressure increases.
• Lower Back Sensitivity: Lift hips slightly with a bolster or move farther from the wall.
• Tight Hamstrings: Start farther away from the wall (12–18 inches) or bend the knees.
• Mild Glaucoma or Eye Pressure Concerns: Consult your eye doctor first and limit time to 2–5 minutes.

General Safety Guidelines

• Start with 5 minutes if you’re new to inverted positions.
• Never force your legs straight — softness is safer.
• Use props generously to support your spine and hips.
• Exit slowly to prevent dizziness or blood pressure shifts.
• Avoid practicing immediately after eating.
• If tingling becomes intense or painful, come out of the pose.
• Always listen to your body; deep relaxation never requires effort.

If you enjoy Viparita Karani, similar yoga poses include:

1. Shoulderstand (Sarvangasana)

A deeper inversion that improves circulation and stimulates the thyroid.

1. Lie on your back and lift your legs overhead.
2. Support your lower back with your hands.
3. Extend legs upward and keep the neck still.

2. Supported Bridge Pose (Setu Bandhasana)

Gently opens the chest and releases lower-back tension.

1. Place a block or bolster under your sacrum.
2. Lift your hips and rest them on the support.
3. Allow the chest to widen and breathe softly.

3. Reclined Bound Angle Pose (Supta Baddha Konasana)

Opens the hips and promotes deep relaxation and grounding.

1. Lie on your back and bring the soles of your feet together.
2. Let knees fall open to the sides.
3. Use blankets under thighs for support.