Legs Up the Wall (Viparita Karani)
- Beginner
- Yoga
- Mobility
- Home
Legs up the wall has you lying on your back with your legs resting straight up against a wall and your arms open at your sides. It gives the hamstrings, calves and lower back a passive, still stretch instead of active movement. Beginners use it at home for time, as a warmup, a cooldown, a recovery piece or a calm finisher between rounds.
- Muscles
- Hamstrings, Calves, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit sideways next to a wall.
- Swing your legs up the wall as you lie back.
- Rest your arms at your sides, palms up.
- Relax completely and breathe slowly for the full time.
Form cues
- Scoot your hips as close to the wall as comfortable.
- Let your shoulders melt into the floor.
- Soften your jaw and let your gaze rest.
Common mistakes
- Hips sit too far from the wall. Scoot closer until your glutes nearly touch it.
- Shoulders stay tense and lifted off the floor. Let your shoulders drop heavy onto the floor.
- Breathing stays shallow and held high in the chest. Let each breath sink low into your belly.
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