An Easy Guide to Viparita Karani, or Legs Up The Wall Pose

Viparita Karani, or Legs Up The Wall Pose is a powerfully restorative pose that will rejuvenate tired legs, relieve mild backache and calm an anxious mind.

Viparita Karani

Viparita Karani, or Legs Up The Wall Pose, increases blood flow to the brain, so helping to improve brain power. This beginners’ yoga pose is great for alleviating depression, anxiety and migraines, as well as a host of other health conditions

Watch a clip for this yoga pose 

How to do Viparita Karani, or Legs Up The Wall Pose, in easy steps

Step 1:

First of all, get your bolster in position - around six inches from the wall and lengthways. Sit sideways on the bolster and swivel your legs up and onto the wall.

Step 2:

Drape yourself over the bolster so that your pelvis is on it and your sit bones are nestling in the gap between the bolster and the wall.

Step 3:

Rest your arms out to the side at shoulder height, palms up

Step 4:

Let your back sink into the bolster.

Step 5:

Breathe comfortably, enjoying the expansion into the chest.

Step 6:

Stay in the pose for at least five minutes, and as much as twenty

Step 7:

To come out of the pose, bend your knees and push away from the wall using your feet, sliding the bolster out with one hand.

Step 8:

Roll to one side and sit up slowly.

Viparita Karani

Yoga pose category:  Lying Face Up

Level: 1

Although this is a yoga pose for beginners, we’ve all struggled to perfect it. If you’re having difficult staying balanced, remember to push your thighs hard against the wall for support –that’s what walls are for!

Sanskrit words meaning: 

Viparita - inverted

Karani - doing, action

Yoga pose health benefits: 

Like all yoga poses, Viparita Karani has many health benefits. Use it to help with the following health conditions:





Varicose veins



High blood pressure



Low blood pressure

Yoga pose contraindications: 

Don’t practice Viparita Karani if you have any of the following health conditions:

Back injury

Neck injury


Sign up to our newsletter to receive 10% off your first order, events & exclusive subscriber only offers here

Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.