Legs Up the Wall
Viparita Karani · Lying on your back with your legs resting up a wall: a supported, effortless pose to stay in for a few minutes.
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Muscles worked
Stretches
- Equipment
- Wall
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Legs Up the Wall
- 1Sit sideways with one hip against a wall.
- 2Lie back as you swing your legs up the wall, then shuffle your hips as close to it as feels easy.
- 3Rest your arms by your sides, palms up, and let your legs relax against the wall.
- 4Stay for 1–5 minutes, then bend your knees and roll onto your side to come out.
When to pick it: Pick it near the end of a bedtime routine. Tight hamstrings? Move your hips further from the wall or bend your knees.
Form cues
- Hips a hand’s width from the wall is fine
- Knees can bend
- Let the wall hold the legs
Common mistakes
- Forcing the hips right up to the wall
- Locking the knees
- Sitting up quickly afterwards
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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