Legs-Up-the-Wall Pose (Viparita Karani)

RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.
Legs-Up-the-Wall Pose (Viparita Karani)

Legs-Up-the-Wall Pose (Viparita Karani)

This is one of my favorite restorative poses. I used to be in this pose when I was having long-distance phone calls with my boyfriend when I was overseas on my international student exchange program. So this pose brings a lot of memories to me!

This pose is considered an inversion and unlike other inversion poses, there is hardly any fear when practicing this pose so it is very accessible yet beneficial for everyone.

Getting into the pose

  1. At the edge of the floor and wall, sit sideways, bring the bottom of your hips right up to the wall.
  2. Slowly bring your legs up to the way by lying down on your back (torso is perpendicular to the wall) and swinging your legs up the wall.
  3. Gently push your sitting bones as close to the wall as possible with the help of your hands and body. Tailbone should be on the floor.
  4. Close your eyes, breathe, surrender and melt into the pose.

Note: If your legs begin to tingle in this pose, you can shake out your legs gently while in the position.


Benefits of the pose


A simple inversion pose like this has tremendous benefits, inversion poses can improve blood circulation which will increase the blood flow to the brain and this will bring more oxygen to the brain. Hence this pose clams the mind and alleviates headaches, this pose is also an excellent stress-buster which can be practiced at the end of the day before you go to bed.

You can try this pose too if you find yourself tossing and turning in the bed and just cannot get into sleep.


If you stay here in the pose long enough, you will also feel the warmness in your belly. This is due to the increased blood flow that has stimulated the digestive system and lymphatic system. This will improve your digestive system and also fight against infections and cleanse the blood and body.


The increased circulation will also relieve tired legs and feet. This is a good cooling down pose after strenuous physical activities which used the legs a lot like running, soccer, rugby etc.

If your job requires you to stand for a prolonged period of time, this is a good pose to come to at the end of the day to relieve those tired legs and to prevent varicose veins.


For a simple pose with so many benefits, this is definitely worth a try tonight!

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