Viparita Karani: Legs Up the Wall

Yoga poses 4 illustrations Updated 2 Nov 2026

Viparita karani is the restful pose of lying on the back with the legs resting vertically up a wall. Viparita means inverted and karani means action or doing, so the name describes an inverted action. In classical hatha yoga the term referred to a practice similar to half shoulder stand; in most modern classes, viparita karani means the supported legs up the wall version, which needs no strength or balance.

Here you will learn a graceful entry and exit, prop setups for different bodies, sensible timings, the real effects, and which rest to choose instead when this one does not suit.

Sanskrit: Viparita karani (inverted action)
English: Legs up the wall
Level: All levels
Hold: 5 to 15 minutes
Props: Wall, folded blanket or bolster
Good for: Winding down, tired legs

How to do viparita karani

Place a folded blanket or bolster near the wall if you want hip support.
Sit sideways with one hip touching the wall.
Lean back on the hands and swing the legs up the wall as you lower the back to the floor.
Wriggle the seat toward the skirting board, or leave a gap if the hamstrings are tight.
Rest the arms by the sides or on the belly.
Close the eyes and breathe naturally for five to fifteen minutes.
To finish, fold the knees, roll onto a side and pause there, then press up to sit.

Viparita karani (legs up the wall) in pictures

Viparita karani legs up the wall with the sitting bones near the skirting and arms resting open — Level
All levels
Hold
5 to 15 minutes
Works on
Rest
The basic shape: sitting bones near the wall, legs resting up it, arms open with palms up.
**Teacher's cue:** Let the legs be heavy; the wall holds them.

Legs up the wall with a bolster under the hips for a gentle lift — Level
All levels
Hold
10 minutes
Works on
Deep rest
A bolster or folded blanket under the hips adds a gentle lift that many people find even more restful.
**Teacher's cue:** Place the bolster a hand's width from the wall.

Entering legs up the wall by sitting sideways close to the wall before swinging the legs up — Level
All levels
Hold
Entry
Works on
Easy entry
Getting in: sit sideways with one hip touching the wall, then swing the legs up as you lie back.
**Teacher's cue:** Use the hands behind you to lower the back slowly.

Legs up the wall variation with soles of the feet together and knees falling open — Level
All levels
Hold
3 to 5 minutes
Works on
Hips
With the soles together, the pose adds a gentle inner thigh stretch.
**Teacher's cue:** Slide the feet down the wall until the stretch feels gentle.

Prop setups

Tight hamstrings: move the hips farther from the wall so the legs angle slightly.
Lower back sensitivity: skip the bolster and keep the hips flat.
Cold feet: wear socks and drape a blanket.
Restless mind: place a light eye cover or a folded cloth over the eyes.
Numb feet: bend the knees and rest the soles on the wall for a while.

Why it feels so restful

With the legs above the heart, pulse slows and fluid that pools in the legs during long standing or sitting drain back toward the trunk. Many people notice their breathing slows and their legs feel lighter afterward. It is used in restorative classes, before sleep, after long journeys, and after running or walking. It is a gentle option on days when energy is low.

What it does not do

Viparita karani is often credited with balancing hormones, curing varicose veins or reversing ageing. These claims are not supported. It is a good way to relax and ease tired legs; anything beyond that is tradition or marketing. Swollen legs that do not settle with rest, especially one sided swelling with pain, need a doctor's check.

When to choose another rest

Choose shavasana or side lying rest instead if you have glaucoma or eye pressure problems, uncontrolled high blood pressure, heart failure, a hiatus hernia or reflux that worsens lying flat, or in later pregnancy. During menstruation, some people prefer to skip inverted poses; this is personal choice. More gentle inversions are on sarvangasana, where the half shoulder stand is the classical viparita karani mudra.

Names you might see

Viparita karani asana, viparita karani yoga and viparita karani yoga pose all describe the wall version. Searches for viparita karani legs up the wall yoga pose usually mean exactly this. It fits well in evening routines on yoga for sleep and restorative plans for stress.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.