Legs Up the Wall (Viparita Karani)
Legs up the wall is a restorative inverted yoga posture that gently stretches the hamstrings and lower back while promoting circulation and relaxation. It involves lying on the back with legs extended vertically against a wall, offering a passive and calming inversion.
How to do it
- Sit sideways next to a wall and swing your legs up as you lower your back to the floor.
- Scoot your glutes as close to the wall as comfortable and extend your legs straight up the wall.
- Rest your arms out to the sides with palms facing up.
- Relax your entire body and allow your lower back to soften into the floor.
- Hold the position for 5-10 minutes, breathing deeply, then bend your knees and roll to one side to come out.
Form cues
- scoot your hips close to the wall
- keep your legs relaxed and straight
- let your lower back sink into the floor
- rest your arms comfortably by your sides
- breathe deeply into your belly
Breathing: Focus on slow, deep belly breaths; inhale for a count of four and exhale for a count of six to encourage relaxation.
Common mistakes
- forcing knees straight, which can cause strain
- holding tension in the shoulders, which prevents relaxation
- being too far from the wall, which reduces the gentle stretch
Muscles worked
Primary: abs. Secondary: lower back, hamstrings, glutes.
Suggested sets & reps
Get fitter
1 set x 5-10 minutes, as needed for relaxation
Lose weight
1 set x 5-10 minutes, daily for recovery
Build muscle
1 set x 5-10 minutes, post-workout recovery
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel numbness or tingling in your feet, ease off and adjust your position.
- If you have high blood pressure or eye pressure concerns, check with a professional before performing inversions.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How close to the wall should I be?
Close enough that you feel a gentle stretch, but not so close that your lower back feels forced or uncomfortable.
Should my legs be perfectly straight?
Keep them straight but not locked; a tiny micro-bend in the knees is perfectly fine if it feels better for your joints.
When is the best time to do this?
It is excellent before bed to help unwind or after a long day of standing to help ease tired legs.