Why you should practice Legs up the Wall Pose

Legs up the wall pose (its Sanskrit name is, “Viparita Karani”) I looovve this pose, it's one of the most relaxing and nourishing poses for your body. Throughout your day you are likely to be in action mode (yang) of doing, accomplishing, getting things done and your mind is probably busy. Taking time to just be, to stop, to rest (yin) is just as important at the end of the day.

Ancient yoga texts say this pose will destroy old age!

Practice legs up the wall pose and you may find you get relief from

  • Stress / Anxiety
  • Headaches / migraines
  • Sleeping problems
  • Mild depression
  • Muscle fatigue
  • Arthritis
  • Digestive problems
  • High and low blood pressure
  • Respiratory ailments
  • Varicose veins
  • Menstrual cramps and premenstrual symptoms
  • Menopause

Raising the legs higher than the heart, helps with swelling in the legs (oedema), as you're working with gravity bringing the blood flow and fluid to move move away from legs and back to the heart, it helps to gently stretching the legs to relieve tired legs and tension.


To do this pose you basically raise your legs up the wall, you can also place your legs on your bed or on a chair.

You can have your hips close to the wall (1st photo) or sightly further away (bottom right photo), your legs can be straight or have a slight bend in the knees. You can also place a blanker or bolster under the hips. The aim is to raise the legs and get your body into a position that feels comfortable were you can rest for at least 5 minutes.

Try to soften any tension for the head, neck and shoulders.

The pose also helps to calms the nervous system, while you are in the posture, try not to go back into your to do list but let each part of your body soften and focus on your breathing. Consciously breath through the pose, always bringing your mind back to your body and breath.

To come out of the pose, roll over to your side and push yourself back up.

When to do Legs up the Wall Pose?

  • At the end of a long day
  • If you've been on your feel all day
  • After flying
  • When you are feeling anxious, tired, overwhelmed or stressed.


You should not do this pose if you have glaucoma,  eye problems, or serious neck or back pain. With every yoga practice please listen to your body, if it does not feel good for your body, don't do it. You may want to talk to your yoga teacher or GP.

Try doing this pose for 5 minutes a day and let me know how you feel!

YogaJo Buchan