Just Put Your Legs Up the Wall!

Feeling tired?  Getting sick?  Holiday blues?   You name it, Viparita Karani or Legs Up the Wall Pose is sure to help with whatever ails you!  This restorative pose should be in every modern day earth dweller’s survival kit.  Seriously… if you went for a hike and your legs are tired, just put your legs up the wall.  If your feeling run down and on the brink of getting sick, just put your legs up the wall.  If your body is ready to relax but your day is not over, take 5-15 minutes and just put your legs up the wall.  This pose may even help headaches, mild depression and anxiety, stress, lower back tension… the list goes on!  It’s a restorative so it calms your nervous system.  It’s an inversion so it helps circulate blood and lymph and reverses the affects of gravity.  Why not give it a try and see for yourself?

1.  You can rest your pelvis on the floor, but it’s a nice addition to elevate the pelvis with a bolster or blankets.

2. Sit with one side toward the wall with your knees bent. Swing around to bring your bottom against the wall, torso on the floor and legs up.  If your hamstrings are tight, move your bottom further away from the wall.  If you are using a bolster or a blanket have it already placed at the wall.

3. Press your elbows into the floor and use your shoulder blades to lift your chest slightly.  Make sure your neck maintains its natural curve.

4. Rest your arms by your sides palms up.  If you have an eye pillow it’s a nice addition.

5.  Stay in the pose for 5-15 minutes. Breathe slowly and deeply allowing your body to settle and release tension.

6.  To come out, roll to your right side.  Stay in a fetal position for a few moments or even roll all the way over into child’s pose.  Wait for your blood pressure to regulate and your body to settle.

Legs Up Wall

Photo source: Yoga Journal


  1. I do this every morning while the coffee is brewing, or the kettle is boiling.

    It’s a beautiful way to set your hips up for the day……..Let gravity work for you 🙂

    Much Love
    Chris Duggan RYT

  2. Thanks for reminding me about this great pose. I have used it a couple of times this week. 🙂


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