Legs-up-the-Wall Pose, or Viparita Karani in Sanskrit, is a restorative yoga posture that may help reduce leg swelling and varicose veins. That said, there may be some risks for people with certain conditions.

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Legs-up-the-Wall Pose is an inversion yoga pose, which means the hips and heart are above the head. It’s often used in Hatha, Yin, or restorative yoga classes, but you can also do it on your own.

Legs-up-the-Wall Pose is accessible to many people due to its ease and modification options. It’s great for people who are new to yoga or exercise.

Read on to learn how to do Legs-up-the-Wall Pose, how to modify the posture, and the benefits of doing the pose.

Here’s how to perform the Legs-up-the-Wall Pose:

  1. Sit with your right side against the wall, your knees bent and feet drawn in toward your hips.
  2. Swing your legs up against the wall as you turn to lie flat on your back.
  3. Place your hips against the wall or slightly away.
  4. Place your arms in any comfortable position.
  5. Stay in this position for 2 to 20 minutes.
  6. To release the pose, gently push yourself away from the wall.
  7. Relax on your back for a few moments.
  8. Draw your knees into your chest and roll onto your right side.
  9. Rest for a few moments before slowly moving into an upright position.

Once you’re comfortable doing Legs-up-the-Wall Pose, you may wish to experiment with different variations.

Butterfly

One option is to bend your knees and place the soles of your feet together in a Butterfly Pose (Wall Baddha Konasana).

To deepen the stretch, gently press your hands into your thighs. Or, you can allow your feet to open to the sides in a wide-legged position. You’ll feel this stretch in your hips and inner thighs.

Wall Eye of the Needle Pose

For a deep hip opening, try the Wall Eye of the Needle Pose.

To do this:

  1. Start with the Legs-up-the-Wall Pose, getting your legs on the wall and your back on the floor.
  2. Bend your right knee and place your outer ankle at the bottom of your left thigh, just above the left knee.
  3. Slowly bend your left knee and press your foot into the wall.
  4. Lower your left foot until your shin is parallel to the floor.
  5. You’ll feel a stretch in your right hip and thigh.
  6. Hold this position for 1 to 5 minutes.
  7. Repeat on the opposite side.

Other things to try

Consider the following tips to help you find balance, a deeper stretch, or additional lower back support when performing Legs-up-the-Wall Pose:

  • place a cushion, folded blanket, or bolster under your hips to increase flexibility
  • place your hips closer to the wall for a deeper stretch
  • bend your knees as much as you like
  • place a pillow between your knees and the wall or under your head
  • cover your eyes with a mask to help draw your attention inward in a practice known as pratyahara
  • use a yoga strap around the base of your thighs to help keep your legs in place
  • place a sandbag or weighted object across the bottoms of your feet
  • practice diaphragmatic, equal, or resonant breathing techniques
  • use hand mudras, or hand positions, to help you keep calm and centered

Research on the specific benefits of the Legs-up-the-Wall Pose is limited.

The Legs-up-the-Wall Pose may have psychological benefits like reducingTrusted Source stress, anxiety, and tension.

The authors of a 2020 studyTrusted Source note in their review of current research that Legs-up-the-Wall Pose may also have some other key benefits, such as:

A 2024 review of researchTrusted Source also suggests that Legs-up-the-Wall Pose may be a safe pose for people with high blood pressure (hypertension) because it could help improve blood circulation and promote lymphatic flow and drainage.

However, consider speaking with a healthcare professional before trying inversion yoga poses if you have hypertension. They may recommend alternative poses or remedies.

A 2023 research reviewTrusted Source found that inversion yoga poses like Legs-up-the-Wall may quickly increase the pressure in your head and eyes. This might be a risk factor if you’re living with ocular conditions like glaucoma.

A common side effect of having your legs elevated high above your heart for a long duration is a tingling sensation in your legs and feet. You may also feel as though your legs and feet have fallen asleep.

If this happens, bend your knees into your chest before returning to the pose. You can also shake your legs to stimulate circulation.

Some people recommend avoiding inversions during your menstrual cycle, especially on heavy-flow days. However, it’s important to note that limited research supports these claims.

As such, it’s best to make a decision based on your experience and the advice of a teacher.

A yoga instructor or personal trainer may help personalize a yoga routine that can help you deepen your practice. For instance, they can give you pose modifications based on your body’s alignment and any goals you have.

They can also help to bring some of the therapeutic and healing aspects of the pose to your practice. This may include helping to manage anxiety, improve thought patterns, and treat mild health concerns. They can also help guide you through the process if you have any emotional experiences during or after your practice.

What does putting your legs up the wall do?

Practicing Legs-up-the-Wall Pose may help reduce stress and swelling in your legs, as well as improve circulation.

How long should you do legs up the wall?

There’s no exact duration to hold the Legs-up-the-Wall Pose. You can hold the pose for 2 to 20 minutes, depending on how comfortable it feels. Beginners should consider starting with less time.

What happens when you put your legs up on the wall for 20 minutes?

Putting your legs up on the wall could help relieve stress and swelling in your legs. If your legs are up there for too long, you may experience tingling and numbness in your legs.

Who should not practice legs up the wall?

Legs-up-the-Wall Pose is not recommended for people with ocular conditions like glaucoma. Some variations may be safe for people with controlled hypertension, but it’s best to speak with a doctor before trying this yoga pose.

Legs-up-the-Wall Pose is an inversion yoga pose in which you elevate your legs against a wall.

Several variations exist, which can benefit people who are new to yoga or have been practicing for several years.

It’s important to have fun with your yoga practice, but consider speaking with a professional for additional tips.