Yoga · Beginner
Legs up the wall
Viparita Karani
Legs up the wall is a restful pose where you lie on your back with your legs resting up against a wall. It gently stretches the backs of the legs and gives you a quiet place to slow down. The trickiest part is getting in, so a simple setup makes it easy to relax.
How to do Legs up the wall
- 1Place the short end of your mat against a wall and sit sideways with one hip close to the wall.
- 2Lower onto your elbows as you swing your legs up the wall and turn your back onto the mat.
- 3Scoot your hips as close to the wall as is comfortable, or move them back a little if your hamstrings feel tight.
- 4Let your legs rest against the wall about hip width apart, with your knees soft.
- 5Rest your arms by your sides or on your belly, palms up or down.
- 6Relax your shoulders and let the back of your head rest on the mat or a folded blanket.
- 7Stay for three to ten minutes with slow, easy breathing.
- 8To come out, bend your knees, roll to one side, and rest there for a few breaths before sitting up.
Common mistakes and how to fix them
The hamstrings pull and the lower back lifts off the mat.
Slide your hips farther from the wall and bend your knees slightly until your back can rest.
The legs flop apart or feel heavy to hold.
Loop a strap around your thighs just above the knees so your legs can rest without effort.
Getting into the pose turns into a struggle.
Sit sideways with your hip touching the wall, then pivot as you lie back and swing both legs up together.
The feet start to tingle or feel numb.
Bend your knees and bring the soles of your feet together against the wall, or come down and rest.
Modifications
- Place a folded blanket or low bolster under your hips for a gentle lift.
- Bend your knees and rest the soles of your feet flat on the wall.
- Rest your calves on the seat of a chair or sofa instead of using a wall.
- Let your legs open into a wide V shape against the wall.
Benefits
- Gently stretches the hamstrings and the backs of the legs.
- Gives tired legs a restful break.
- Encourages a calm, slow breath.
- Fits easily into a bedtime routine.
Breath
Breathe slowly through the nose and let your belly rise and fall. Try making each exhale a little longer than the inhale.
Take care
Come down if you feel dizzy, notice tingling in your feet, or feel pressure in your head, and skip it if lying on your back is uncomfortable. Stop if you feel sharp pain.
Legs up the wall questions
What are the benefits of legs up the wall?
Legs up the wall gently stretches the backs of the legs and gives you a quiet, supported way to rest. Many people like it at the end of a long day or before bed.
How long should I do legs up the wall?
Start with three to five minutes. If you feel comfortable, you can stay for ten minutes or more.
Do my hips need to touch the wall?
No. If your hamstrings feel tight, move your hips a few inches away from the wall so your lower back can rest on the mat.
