Viparita Karani (Legs up the Wall Pose)
– reduces swelling and fatigue, promotes lymphatic drainage
*BEGINNER LEVEL
I choose to release the weight I carry.
All that no longer serves me flows down my legs and returns to the earth.
In stillness, life within me flows freely.
I exist… light and free.
Pose description
Viparita Karani, also known as Legs up the Wall Pose, is one of the most popular restorative yoga asanas. Easy to perform and accessible to all levels, it is considered a deeply rejuvenating pose that brings lightness to the body and calm to the mind.
This asana is often recommended after standing, traveling, or a demanding day. Elevating the legs allows blood and lymph to flow freely toward the heart, reducing swelling and heaviness. At the same time, Viparita Karani has a powerful restorative effect on the nervous system, encouraging deep relaxation and surrender.
Benefits
- Reduces swelling in legs, ankles, and feet
- Supports lymphatic drainage and circulation
- Relieves heaviness after standing or sitting
- Calms the nervous system and reduces stress
- Improves sleep and eases insomnia
- Helps with headaches and migraines
- Supports hormonal balance and relaxation
- May reduce lower back discomfort
- Speeds up recovery and regeneration
- Symbolically shifts perspective

Instructions
- Place your mat by a wall and sit sideways close to it.
- Gently lie down and extend your legs up against the wall.
- Relax your arms alongside the body or extend them in a T-shape.
- Close your eyes and breathe: deep inhale through the nose, slow exhale.
- Stay in the posture for 5–20 minutes.
Variations
- With cushion or bolster under the hips – extra lower back support.
- With bent knees and soles together (Supta Baddha Konasana at the wall) – opens the hips.
- With legs wide apart – stretches the inner thighs.
- With legs crossed against the wall – relaxes pelvis and spine.
- Short version – legs resting on a chair.

Precautions:
- Avoid if you have glaucoma, high eye pressure, or severe neck issues.
- Those with high blood pressure or heart problems should practice shorter and consult a doctor.
- Pregnant women should use cushions and practice briefly.
- Always respect your body’s limits – exit if you feel pain or dizziness.
Viparita Karani is a simple yet powerful posture that restores energy and invites a deep sense of ease. Whether practiced before bedtime, after a workday, or as part of a restorative sequence, it brings balance to body and mind.
Try it for just 10 minutes a day and notice how fatigue melts away and your body feels lighter.
Explore other restorative yoga poses on the blog – each one unlocks new spaces within the body and leads to greater harmony.