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How to do Legs up the Wall Yoga Pose

by | August 6, 2020 | Yoga, Video

Let’s try out this restorative posture that is great for the lower body & back and is extremely calming! Get for beginners and everyBODY! From our home to your home, let’s yoga together! ❤️

Legs Up The Wall Pose

Proper Form, Modifications, and Common Mistakes

Also Known As: Viparita Karani

Targets: Restorative posture for the lower body, calming

Level: Beginner

Description & History

Legs up the Wall (Viparita Karani) is a deep relaxation posture that can be used anytime you need some stress relief. You can practice it for just a couple of minutes or hold as long as you like.


This deep relaxation posture will not only relax you, but help with swollen legs and tired feet, and increase blood flow to the body. It also provides a good stretch to the hamstrings & lower back.

Step-by-Step Instructions

  1. Place one hip to the wall sideways, getting your body as close to the wall as you can.
  2. Rotate yourself around so that your legs and feet go up the wall as you lie on your back.
  3. Keep your butt as close to the wall as possible.
  4. Relax your shoulders, moving them away from the ears.
  5. Let your arms lie loosely at your sides or you can place them in cactus arms if you wish.
  6. Now, RELAX! Enjoy being in the pose while practicing some deep breathing.
  7. When you are ready, come out of the pose rolling to one side.

Remember these Tips & Modifications

  • Don’t hold your breath. Taking deep breathes can enhance the relaxation of this pose.
  • If you lack flexibility, allow your butt to be further from the wall and your legs to be bent as much as they need.


  • This pose is safe for most people. If you feel any pain in your body, gently come out of the pose and modify as needed. It may be uncomfortable to do after the first trimester of pregnancy.

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