Hatha YogaLegs-Up-the-Wall Pose
Viparīta Karaṇī
CategoryInversions TypeRelaxation LevelBeginner Hold120 sec MusclesLegs, Back BreathingSlow, relaxed breathing
How to do it
- EnterLie on your back next to a wall and raise your straight legs up the wall, bringing your pelvis close to it. Without a wall, rest on your elbows and support your pelvis with your palms.
- HoldCompletely relax your legs, face, and belly. Notice how your breath slows down on its own. This is a restorative pose, so there is nothing you need to do in it.
- ExitBend your knees, roll onto your side, and rest for a few seconds, then come up.
Benefits
A gentle inversion: rest for the legs, heart, and nervous system.
Cautions
- Menstruation
- Glaucoma
- Uncontrolled hypertension
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Where it appears
- Evening Unwind 15 min · Beginner
- Before Bed 10 min · Beginner
- Post-Workout Legs 20 min · Intermediate
- Upside-Down World 16 min · Advanced
- Yin Practice 35 min · Beginner
- Low-Energy Day 14 min · Beginner · voice-guided in the app subscription
- Knees & Feet 15 min · Intermediate · voice-guided in the app subscription
- Inversion Prep 25 min · Advanced · voice-guided in the app subscription
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