Legs Up The Wall

Viparita Karani (legs up the wall pose) is one of my favorite inversions and I do this 10-15 mins daily, usually at the end of the night or after a workout.

I love Legs Up the Wall. This posture is one of the most nourishing, grounding and calming poses I can think of, and I have turned to it many times in my own life when I was feeling overwhelmed, tired, or anxious.

What is it?

Basically, Legs Up the Wall is exactly as it sounds! You lie on your back with your sit-bones as close to the wall as is comfortable for you. From there, you extend your legs up the wall, so that the backs of your legs are resting fully against it.

Bringing your legs in an inverted position above your heart increases blood flow to the upper part of your body by bringing oxygen to it. It’s also an amazing lymphatic flush and improves mood, digestion and calms the mind.

As mentioned in the point above, this posture may help you cultivate a quiet mind if you practice it for a period of time. By fully releasing and relaxing your body and by focusing on deep breathing, you will evoke a meditative state.

Your long-term goal is to be able to easily get down on the floor and do the pose with your bottom against the wall. This may be in the near future for some of you but pretty far off for others. The short-term goal is to begin. The benefits are worth the effort.

Tip: to get most out of your time, put on a meditation from my new meditation program SHIFT, place a pillow under your neck or lower back (or both!) and put some oils over your heart and feet for extra self care points and health benefits.


Old Indian scriptures claim this mild inversion is known for a wide range of benefits and its anti-aging effects that hide wrinkles and help you stay young and vital.


Since you are almost upside down in this pose, your abdominal organs get more active, and the movement stimulates them.


This posture’s restorative nature gets the blood flowing to parts of the body that need it, making it good for almost any ailment, including arthritis, high or low blood pressure, respiratory ailments and menopause. Your blood circulation gets stimulated, and your head plus upper body receives a stronger blood flow, which supplies better oxygen. It also prevents the thickening of the blood and other blood-related issues, including high blood pressure.


It relieves swollen ankles and varicose veins. Restores tired feet or legs and stretches the back of legs and this pose helps drain tension from the legs, feet, and even the hips.


Laying down with the legs straight up against the wall will improve the lymphatic flow in the legs. See diagram above. Putting your legs up encourages the activation of the lymphatic valves for eliminating toxins. Just like the dry brush and paddle tool push the fluid up, putting your legs up the wall can allow the lymph fluid to easily flow down to where it will be filtered. Oftentimes the stagnant lymph fluid in our lower body can cause swollen ankles, congested pelvic organs, and tired knees.

This is a wonderful addition to your routine starting today!!


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