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Legs Up the Wall: Viparita Karani (Yin) | Yin

Legs Up the Wall placeholder graphic

Benefits

Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for settling the nervous system.

Props

Wall, blanket, or bolster optional.

Hold Time

3 to 5 minutes

Cautions

Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.

Entering Legs Up the Wall

Sit with one hip close to the wall and lower onto your back. Swing the legs up the wall and adjust the distance so the hamstrings feel comfortable. Rest the arms by your sides and allow the legs to be supported by the wall. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Legs Up the Wall

Bend the knees and place the feet on the wall. Roll gently to one side and press up slowly to sitting. Pause in a neutral position for a moment before continuing.