Pose of the Week: Legs up the Wall

Legs up the wall or Viparita Karani is an amazing yoga pose.  It is traditionally used in a restorative yoga class and can be found in a vinyasa class using the waterfall variation.  This pose is amazing because it allows every cell in the body to be refresh, the heart works all while the body & mind is relaxed.  Legs up the wall can be done anywhere there is a wall.  You place your hips as close to the wall as possible the lift your legs up along the wall and you upper body melts to the floor.  Some say this pose is the power cure all of everything and anything that ails you.  Personally I know this helps with migraines and getting to sleep at night.  After doing legs up the wall mind, body, and spirit will feel connect and clear.  The shift within will be notable.  When doing legs up the wall you get all the benefits of an inversion without the effort.

Pose of the Week - Legs up the Wall.jpg

Legs up the Wall Benefits!!!

  • Eases Anxiety & Stress
  • Helps Arthritis
  • Relieve Headache/Migraine
  • Assist with sleep
  • Calming to Nervous system
  • Relieves tired muscles
  • Stretches front torso
  • Stretches Back of legs – Hamstrings, Calves
  • Opens up back of the Neck and Spine
  • Assist with edema
  • Pelvic Floor Relaxation
  • Calms the mind
  • Assist Digestion
  • Gives revitalizing energy to the body

Important Things to Remember…

Legs up the wall can have profound benefits on mind, body, and spirit, with that said there are some cases you don’t want to do this pose and certain things to keep in mind.

  • You should check with your doctor before doing Legs up the Wall if you are menstruating, pregnant, have glaucoma and/or high blood pressure.  If pregnant you defiantly want a blanket or bolster placed under 1 side of the body so you are not flat on your back.
  • Try not to be at exactly 90 degrees, this sometimes can impede circulation.  Instead let your hips slide an inch or two away from the wall allow for everything to flow with ease.
  • If your feet or legs get tingly bend the knees and slide the feet down the wall or come out of the pose. 

Adjustments & Modifications

  • Widen your legs to a V shape to stretch the inner thighs and groin area
  • Place a blanket under head or neck for support or if neck is sore.
  • Place rolled blanket under hips if lower back is sore.
  • You can use props to enhance this pose pillow, blankets, bolster…Find what feels good!

Legs up the Wall is truly an amazing pose that anyone can do, you don’t have to be a yogi to do this one.  Take a couple minutes, throw your legs up the way and experience that shift within!


Katie Bock