Legs-Up-The-Wall Pose (Viparita Karani)- Definition steps benefits with precautions

Legs-Up-The-Wall Pose, also known as Viparita Karani in Sanskrit, is a restorative yoga pose that involves lying on your back with your legs extended up against a wall. This pose is often practiced at the end of a yoga session, but can also be done on its own to help promote relaxation and relieve stress.

The Sanskrit slok related to Viparita Karani is “सर्वाङ्गसुन्दरीत्वं या विपरीतकरणि” (sarvāṅgasundarītvaṁ yā viparītakaraṇi), which translates to “the posture of beautiful limbs.”

Steps to do:

To practice Legs-Up-The-Wall Pose, follow these steps:

1. Start by sitting with one side of your body close to a wall.
2. Gently lie on your back and extend your legs up the wall, keeping your buttocks close to the wall.
3. Rest your arms by your sides with your palms facing up, and close your eyes.
4. Relax in this pose for 5-15 minutes, focusing on your breath and allowing your body to release tension.


There are numerous benefits to practicing Legs-Up-The-Wall Pose, including:

1. Relieves stress and anxiety
2. Improves circulation and lymphatic flow
3. Reduces swelling and fatigue in the legs
4. Calms the nervous system and promotes relaxation
5. Helps to alleviate mild back pain
6. Relieves menstrual cramps and symptoms of menopause
7. Can aid in relieving headaches and insomnia


While Legs-Up-The-Wall Pose is generally safe for most people, there are a few precautions to keep in mind:

1. Avoid this pose if you have any neck or eye conditions.
2. If you are pregnant, use caution and consult with a healthcare professional before practicing this pose.
3. If you have any serious medical conditions, such as high blood pressure or glaucoma, speak with your doctor before attempting this pose.

Incorporating Legs-Up-The-Wall Pose into your yoga practice can help to promote relaxation and reduce stress. By taking the time to rest in this gentle inversion, you can benefit from improved circulation, reduced tension in the body, and a calmer mind. Whether you practice it at the end of a yoga session or as a standalone pose, Viparita Karani offers a soothing and rejuvenating experience for both the body and the mind.