Legs up the Wall Pose
Legs up the wall pose is one of my absolute favorite poses to de-stress, relieve tension and relax. It also helps to give my legs a break after a long day on my feet, or just being busy with the kids. It’s also the first pose we start with in my yoga classes if there is enough wall-space for everyone, and I always hear the comments “Oh! I need to do this more,” or “Oh I love this pose,” telling me that it’s not only me that loves it.
Legs up the Wall Pose (also known as Viparita Karani in Sanskrit) is a restorative yoga posture and is accessible to most people. Legs up the wall is an inversion, meaning the upper body is inverted from its normal upright position.
What do you need?
- A wall
- Cushion, folded blanket or bolster (optional),
How to:
- Sit with your Right Side Against the wall, with your knees bent and your feet in towards your hips. This helps you brings your hips as close to the wall as you can
- Swing your legs up the wall as you turn to lie flat on your back.
- Adjust your hip position and shimmy yourself closer to the wall if you can. Your hips can be as close to the wall as you can get them, or slightly away.
- You may place a cushion, rolled up blanket or bolster under your hips or in between your hips and the wall to bring yourself closer.
- Your legs should feel comfortable up the wall. You can bend your knees as much as you would like or keep your legs straight.
- Place your arms in a comfortable position- they can be by your sides with your palms facing up, on your chest and/or belly, or anywhere that feels comfortable to you.
- Stay in this position for as long as you would like.
- Practice your breathing while your legs are up the wall. This is a great place to practice diaphragmatic breathing (Belly breathing) or Dirga pranayam (3-part breath) or meditation.
- If you’d like to feel a deeper stretch in the back of your legs, activate your feet. Extend your heels towards the ceiling, and point your toes towards your nose. Feel the difference!
To Come Out:
- When you are ready to come out, draw your knees into your chest and rock from side to side.
- Roll onto your Right Side, using your arm as a pillow
- Rest for a few moments, before gently pushing yourself up into a comfortable sitting position
Variations/Additional Poses
Once you are comfortable with legs up the wall, you can try some additional exercises and experiment with some variations
Full Body Stretch
Point your toes up towards the ceiling, stretch your arms above you (Biceps by your ears, arms remain on the floor), and stretch all the way from your fingertips to the tips of your toes
Butterfly Stretch
Place the soles of your feet together in a Butterfly Pose. Lower your feet down the wall as you bend your knees. Allow your feet to come towards your hips. To deepen the stretch, you can gently press your hands into your thighs
Star
With your legs up the wall, open your legs into the shape of a V. This puts you in a wide-legged position. Open your legs along the wall, as wide as is comfortable for you. You will feel this stretch in your inner-thighs. Open your arms into the shape of a V as well. You will look like a 5 point star!
Figure 4 Stretch
This is a really great hip-opening stretch.
- With your legs up the wall
- Bend your right knee and place your outer right ankle on your left thigh, just below the left knee
- Slowly bend your left leg down the wall until you feel a deep stretch in your outer right hip.
- Hold for as long is comfortable
- You can roll out your right ankle, clockwise and counter-clockwise if you’d like.
- Repeat on other side
Twist
- Bend both knees into your chest.
- Take both knees over to the left side, resting them on the floor or a block, if they dont reach the ground.
- Open your right arm to shoulder level, and if comfortable, turn your gaze to look over your right arm.
Benefits
There are many benefits of Legs up the Wall. Some of these include relaxing your body and mind, improving circulation, relieving back and hip tightness, improving digestion and balancing blood pressure to name a few.
Precautions
- You may start to feel your legs or toes become tingly or fall asleep, especially if you hold this pose for long periods of time. If this happens, you can simply bend your knees into your chest and rest until you’re ready to get back up into the pose.
- Avoid legs up the wall or inversions, if you have any concerns with blood coming to your head, or if you have any medical conditions like glaucoma. Some also say that it is not recommended during the time of month for women.
Legs up the Chair or Sofa
If you don’t have a wall or have lower back pain, try legs up the wall on a chair or sofa. Bring your hips as close to your sofa or chair as you can, and bring your legs up and have your calves rest on the seat of the chair or couch. This can be even more restorative and restful. Place a blanket on yourself to keep warm, an eye pillow to provide some weight across your eyes and just relax!
Why I love this pose
Legs up the wall is such a relaxing pose for me. It helps me calm my body and focus inwards. I often practice it while also practicing breath work or meditation, so that I can get the benefits of both . Sometimes I just need it to stretch my body, or just relax after a long day. This picture above though, is reality for you- legs up the wall but with a child laying on you 🙂 Legs up the wall is really great for kids too and as mine are getting older, and more tighter, its helping them stretch out more.
I hope you try it! Let me know how it feels for you
Still not understanding how to get up the wall?
Check out this simple video: Legs up the Wall Pose
