Restorative · beginner

Legs Up the Wall

Viparita Karani

The most-recommended recovery pose there is, and the least demanding. You lie down; the wall does the rest.

Legs Up the Wall Photograph coming soon

A rigged MakeHuman figure animated into Legs Up the Wall from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Shown with the wall the pose is named for, placed against the figure's own measured seat position rather than positioned by eye. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Sit with one hip against a wall.
  2. Swing the legs up the wall as you lie back.
  3. Shuffle the hips as close to the wall as is comfortable.
  4. Rest the arms wide and stay for five to ten minutes.

Why it helps

  • Relieves tired, heavy legs after standing or running
  • Encourages the nervous system to downshift
  • Requires no strength, flexibility or balance at all

Common mistakes

  • Forcing the hips right against the wall when the hamstrings object — move back a few inches.
  • Staying so long the feet go numb.

Before you try it

  • Check with a professional first if you have glaucoma, uncontrolled high blood pressure, or are in later pregnancy — this is a mild inversion. Come out if the feet tingle.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Hips further from the wall.
  • Cushion under the hips.
  • Legs over a chair seat instead of up a wall.

Where this pose shows up

Styles restorative yin

← All poses