What Is It?

When you ask yourself what is The Legs Up The Wall Pose then the most simple answer would be that in this pose you place your legs up against the wall, moving your buttocks as close to the wall as possible while the backs of your legs are resting against the wall. Pretty straight forward 🙂 and this is not much of a fancy yoga pose, everyone can do it if you find it hard to straighten your legs then it is completely fine to bend your knees and try to come into a relaxed and calm pose.

What is The Legs Up The Wall Pose in Sanskrit – This pose is called Viparita Karani and one can stay in this pose anywhere between 1-20 minutes, concentrating on your breath and enjoying the feeling of this pose and it’s many benefits such as relieving menstrual cramps, anxiety, headaches, and more.

I hope this post will help you understand how to do the Legs Up The Wall Pose, I added pictures so it will be easier to follow. And yes, I have a pencil in my hair holding it up 😉 .

How To Do The Pose

  • Step 1 – Place your mat perpendicular to the wall and if you choose to use a support (blanket or pillow) place it a few inches from the wall. (For pictures scroll down to the beginner’s tips).

    What is the Legs Up The Wall Pose Step 1
    What is the Legs Up The Wall Pose – Step 1

  • Step 2 – Sit beside your support and smoothly lift your legs up the wall then place your shoulders and head on the ground.
    What is the Legs Up The Wall Pose Step 2
    What is the Legs Up The Wall Pose – Step 2 – Lift your legs up the wall

    What is the Legs Up The Wall Pose Step 3
    What is the Legs Up The Wall Pose – Step 3 – Hands By Your Side

  • Step 3 – You’ve done it! Now place your arm wherever it feels good, by your side, on your belly or on your chest. SMILE and BREATH 🙂
What is the Legs Up The Wall Pose
What is the Legs Up The Wall Pose – Hands on Your Belly
What is the Legs Up The Wall Pose
What is the Legs Up The Wall Pose – Hands on Your Chest

 

Modifications and Beginners Tip’s

You are supposed to feel relatively comfortable in this pose and as you practice it more you will be able to relax completely and simply enjoy the pose.

  • If you can’t straighten your legs try to scooch back a bit or keep your knees bent.
  • You can use a blanket or a pillow to support you.

    What is the Legs Up The Wall Pose With Blanket
    What is the Legs Up The Wall Pose With Blanket

  • Your buttocks don’t have to touch the wall, it should be between your blanket or pillow and the wall.

    What is the Legs Up The Wall Pose With Blanket
    What is the Legs Up The Wall Pose With Blanket

  • You can place a small towel under your neck to check if that gives you more support and if it feels good.
  • Close your eyes and concentrate on your breath. Enjoy and let gravity to its thing and help the circulation of the blood in your body.
  • If you have neck or back problems please consult your doctor or yoga instructor before trying this pose.

How To Get Out of This Pose

  • Bring your knees to your chest.

    What is the Legs Up The Wall Pose How to Get Out of The Pose Step 1
    How to Get Out of The Pose – Bring your knees to your chest.

  • Roll over to one side.

    What is the Legs Up The Wall Pose How to Get Out of The Pose Step 2
    How to Get Out of The Pose – Roll over to one side

  • Lift yourself up using your palms.

    What is the Legs Up The Wall Pose How to Get Out of The Pose Step 3
    How to Get Out of The Pose – Lift yourself up using your palms

Post-Run Pose

If you are a runner, and even if not, running and even just standing for a long period means that your body is working hard to bring blood back up from your legs to your heart. In this pose, because you are lying on the ground with you legs facing up, gravity helps your body to pump blood much easier on its way back to the heart.

In this pose, you are also stretching your hamstrings and thighs, which usually is what you are looking for after you finish your running exercise.

Mental Benefits

This pose can be performed by whoever would like to take a break and enjoy a few minutes of relaxation. For beginners, this pose maybe a little bit difficult until you find the most comfortable position in this pose, but once you found it you can simply close your eyes and concentrate on your breath or even just let your mind wonder.

Sometimes it is so important for us to take a few minutes of ‘pause’ and let our body relax while still awake, even if you stay in this pose for only one minute this pose it will be great for your body.

Do You Have a Free Wall Near By? Try This Pose Now!

I would love to know what you think about this pose? Have you tried it before? Did you find it difficult or could you easily relax into it? Please leave your comments below and I will be happy to reply.

Paulina

2 thoughts on “What is The Legs Up The Wall Pose – 3 Steps With Pictures”

  1. Another great and relaxing Yoga pose! I think I will try it immediately because I think that I could do it right since your instructions are great, Paulina! 🙂
    Thank you very much for sharing these useful and easy poses!
    Best wishes,
    Rebecca!

    1. Hey Rebecca! I’m glad that you found the explanations easy to follow and I really hope you will enjoy this pose 🙂
      Paulina

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