How to Do Legs Up the Wall Pose (Viparita Karani): Step by Step Guide for Beginners

What Is Legs Up the Wall Pose (Viparita Karani)?
Legs Up the Wall Pose is known in Sanskrit as Viparita Karani, from viparita meaning inverted and karani meaning action. It is a gentle inverted posture where the legs rest vertically while the upper body remains supported on the floor.

Viparita Karani is commonly practised to encourage circulation, support nervous system regulation and allow the body to rest without physical strain. The pose is restorative in nature and focuses on stillness rather than muscular effort.

When You Should Avoid This Pose
Avoid Legs Up the Wall Pose if you have an abdominal, leg or hip injury or if you have recently had surgery. If lying flat causes discomfort in the lower back or neck, use additional support or come out of the pose.

How to Do Legs Up the Wall Pose in 3 Easy Steps

1. Set up near a wall.
Lie on your back and bring your hips close to a wall. Extend the legs upward so they rest comfortably against the wall, keeping the pelvis neutral.

2. Settle into the position.
Rest your arms by your sides with the palms facing up. Allow the shoulders and jaw to soften and breathe steadily.

3. Hold and exit slowly.
Remain in the pose for as long as feels comfortable. To exit, bend the knees, roll gently onto one side and use the hands to return to a seated position.

Variation: Legs Up the Wall Pose using a strap
Place a strap loosely around the thighs to support the legs and reduce muscular effort, allowing deeper relaxation.

Common Questions

Is Legs Up the Wall Pose suitable for beginners?
Yes. This is a gentle pose suitable for all levels when practised comfortably.

How long should Legs Up the Wall Pose be held?
It can be held for 2 to 10 minutes, depending on comfort and time available.

Does Legs Up the Wall Pose count as an inversion?
Yes. It is a mild inversion where the legs are elevated above the heart.

Can this pose help with relaxation?
Yes. It is often practised to support calm breathing and rest.

Preparatory Poses

• Reclining Bound Angle Pose, Supta Baddha Konasana
• Standing Forward Bend, Uttanasana

Follow Up Poses

• Easy Pose, Sukhasana
• Corpse Pose, Savasana