How to do Viparita Karani (Legs up the Wall Pose)

A mild and rejuvenated inversion poses designed to give your body a full relaxation. It also has anti-ageing effects on your body starting from reducing wrinkles to keeping your old age at distance. This pose helps to improve the circulation of blood to every part of your body and thus cure health disorders.

Viparita-Inverted | Karani-Doing

This asana is pronounced as vip-par-ee-tah car-AHN-ee, Sanskrit-विपरीतकरणी. This pose is also called as Legs up the wall pose or Inverted Lake pose.

Benefits of Legs up the Wall Pose

  • Stretches the back of the legs, front of the torso and back of the neck.
  • Calms the mind, nervous system and provides better relaxation.
  • It regulates blood flow and improves digestion.
  • Helps to cure insomnia, blood pressure, headaches, migraines, arthritis and urinary disorders.
  • Alleviates menstrual cramps, menopause and premenstrual problems.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners suffering from glaucoma or eye problems and women during menstruation should avoid this pose. It’s advisable to practice this pose under the guidance of a yoga teacher if you are suffering from back or neck problems.

Steps to do a perfect Legs up the Wall PoseViparita Karani.jpg

  • Lie down flat on your back in supine position.
  • Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply.
  • Rest both your legs on the wall while keeping them straight.
  • Tilt your toes towards your body until you feel the pressure on your hamstrings.
  • Stretch both your hands on either side of your body.
  • Hold the position with regular breathing for at least 2-3 minutes.


Once you mastered this pose, you can intensify by spreading your legs wide with a ‘V’ shape when they are against the wall. This will help to stretch groin and thigh muscles. You can also bend your knees, touch your soles together and while sliding the outer edges of your feet down, bring your heels closer to the pelvis. This will increase the stretch in your pelvis area. Press your hands against the top of your inner thighs to increase the stretch in your groin area.

Beginners might find it difficult to get the right alignment during this posture. To make it easy, you must press your thigh bones firmly against the wall while breathing deeply. Ensure to keep a pillow or a blanket under your body to feel comfortable. For greater support to your neck, place a rolled towel beneath the back of your neck.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested.

This is one of the best poses for relaxing your spine, legs, feet and nervous system. It provides your body with a complete relaxation. If you are feeling stressed and tired after day-long work at the office, then this is the right pose for you to get relaxed. Since it’s a restorative pose, it gives best results if practised at the end of the yoga session, just before the Corpse pose.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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