Legs-Up-the-Wall
Viparīta Karaṇīविपरीतकरणी
A passive inversion with the legs resting up a wall: the simplest way to slow down.
- Foundational
- 3–10 minutes
- Difficulty 1 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Place a folded blanket or bolster a few inches from a wall.
- 02
Sit sideways on the support and swing the legs up the wall.
- 03
Lie back so the hips rest on or just in front of the support.
- 04
Let the arms rest out to the sides, palms up.
- 05
Close the eyes and stay for several minutes.
Benefits
- Calms the nervous system
- Relieves tired legs and feet
- A gentle inversion without neck load
- Supports rest and recovery
Breath
Natural breath, allowing the exhale to lengthen.
Cautions
Variations
- Hips on a bolster
- A higher lift for a deeper restorative effect.
- Legs on a chair
- Useful when no wall is available.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.