Legs Up The Wall

Sanskrit: Viparita Karani

This is a restorative, supported inversion pose which can feel very calming. It’s also very accessible and most people can do it. The hardest part of the pose is learning how to get into it.

Legs Up The Wall will usually be sequenced towards the very end of your practice ahead of relaxation but sometimes it may also be sequenced at the start of class. It’s also a good option if you want to take an inversion but for whatever reason don’t want to do a more active inversion such as Shoulder or Head Stand.

How to get into the pose:

  • Bring your mat close to the wall. Sit with your right hip close to the wall.

  • On an exhale, swing your legs up and lie back on your mat. Your sitting bones do not need to be touching the wall but reasonably close.

  • Bring your arms wide.

  • Stay in the pose for as long as you like, possibly as long as 15 minutes!

  • To come out of the pose, slide to the side and rest for a few moments before coming back up.

Remember to create the balance between effort and ease in your pose.

How long to stay in the pose:

  • This is a restorative pose so you could stay from a few minutes to about 15 minutes

Gaze (Drishti)

  • Close your eyes if that feels comfortable

Modifications you can take to make this pose more accessible:

  • Elevate your pelvis on a stack of folded blankets

  • Support your head with a blanket

Contraindications / Cautions:

  • If you have a back or neck injury proceed with caution