Hatha Yoga Legs Up The Wall Pose

Legs Up The Wall (Viparita Karani)

Legs Up The WallLegs Up The Wall (Viparita Karani) is a deceptively simple asana with numerous physical and mental benefits. You can do Legs Up The Wall with or without a bolster.

English Name: Legs Up The Wall

Sanskrit Name: Viparita Karani

Difficulty Level: 1

Start Position: Seated on floor or bolster

Prop: Bolster, folded blanket, or firm pillow


Step 1.

Legs Up The Wall

Sit one end of a bolster with your left or right hip up against a wall. Bend your knees.

Step 2.

Legs Up The Wall

Place your hands behind your back on the the floor, and lean backwards.

Step 3.

Legs Up The Wall

Turn your hips and place both feet up on the wall.

Step 4.

Legs Up The Wall

Position your buttocks as close to the wall as is comfortable keeping your legs straight and up against the wall. Lie down our back with your arms out to the side, palms facing up. Close your eyes, relax, breath slowly, and remain in the pose as long as it feels comfortable.

Physical Benefits:

  • Relieves leg and feet fatigue
  • Prevents edema
  • Prevents varicose veins
  • Relieves mild back pain
  • Relieves insomnia
  • Relieves headache
  • Improves circulation

Mental Benefits

  • Reduces stress, anxiety, and mild depression
  • Calms the mind


  • Glaucoma
  • Serious neck or back injury