In a world that asks us to constantly move, do, and achieve, Viparita Karani — Legs Up the Wall Pose — offers instead an invitation to stop, surrender, and receive.
This supported inversion is one of yoga’s simplest yet most profound poses, and at our studio, one of the most popular. By elevating the legs above the heart, the body shifts out of “doing” mode and into deep relaxation. Circulation improves, the lymphatic system is supported, and the mind begins to quiet.
How to Practice
Legs Up the Wall activates the parasympathetic nervous system — the body’s “rest and digest” response. It gently reverses the pull of gravity, easing tired legs and calming the heart. It’s especially soothing for those who spend much of the day standing or sitting or after a strenuous activity like hiking or running.
The true gift of Viparita Karani may beyond the physical: it’s an embodied meditation on surrender. In this simple shape, we’re reminded that release and renewal often come not from effort, but from allowing.
Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.
This supported inversion is one of yoga’s simplest yet most profound poses, and at our studio, one of the most popular. By elevating the legs above the heart, the body shifts out of “doing” mode and into deep relaxation. Circulation improves, the lymphatic system is supported, and the mind begins to quiet.
How to Practice
- Sit on the floor with the outside of one hip against the wall and your hands behind you on the floor.
- Lean back, and bend the knees toward the chest, rotating the body so that the tailbone is near the wall and the top of the head is pointed away from it. If your hamstrings are tight, you can move away from the wall a bit.
- Extend the legs vertically up the wall and rest the back and the head on the floor.
- Arms can be along the side of the body, in goddess position or reaching back toward the wall behind you.
- Hold and breathe, remaining in the pose 5-10 minutes.
- To release, bring the knees in toward the chest and roll to the side.
- Strap around the thighs.
- Sandbag on feet.
- Eye pillow in each hand
- Blanket or bolster under low and mid back with upper back and head on the floor.
- Away from the wall: place block under pelvis for supported bridge, then bring legs up toward ceiling.
- Small cushion under the neck.
Legs Up the Wall activates the parasympathetic nervous system — the body’s “rest and digest” response. It gently reverses the pull of gravity, easing tired legs and calming the heart. It’s especially soothing for those who spend much of the day standing or sitting or after a strenuous activity like hiking or running.
The true gift of Viparita Karani may beyond the physical: it’s an embodied meditation on surrender. In this simple shape, we’re reminded that release and renewal often come not from effort, but from allowing.
Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.
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