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Legs-Up-the-Wall

Viparita Karani

Beginner ⏱ 3–10 min 5 steps

A restful inversion: lying on the back with the hips close to a wall and both legs resting straight up the wall.

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How to do Legs-Up-the-Wall (Viparita Karani)

1

Sit by the Wall

Sit sideways with one hip touching the wall.

2

Swing the Legs Up

Lower your back to the floor while swinging your legs up the wall.

3

Adjust

Shuffle your hips as close to the wall as feels comfortable. Keep your back and hips flat on the floor and the legs straight up, feet together.

4

Relax the Arms

Rest your arms beside your body, palms facing up.

5

Rest

Close your eyes and let your breath slow down. Stay for 3–10 minutes, then bend your knees, roll onto your side and come up slowly.

Rest — Legs-Up-the-Wall

✅ Benefits

Gently stretches the backs of the legs
Provides a gentle, supported inversion
Releases tension in the lower back
Encourages slow, relaxed breathing

🌿 Wellness Support

Many people find it helps tired or heavy legs
May help ease feelings of stress

⚠️ Precautions

Stop if you feel tingling or numbness in the legs — bend the knees or come down
Move the hips further from the wall if the hamstrings feel tight
Place a folded blanket under the hips for support
Come up slowly via your side to avoid feeling light-headed

🩺 Check With a Healthcare Professional First If You Have

Glaucoma or other eye conditions
High blood pressure that is uncontrolled
A neck or back injury
Pregnancy (later stages) — avoid lying flat on the back; check with your doctor or midwife

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