ChillSleep
Movement & Body

Legs Up the Wall Pose (Viparita Karani)

A restorative inversion that calms the nervous system and relieves tired legs

5-10 minutes

This gentle yoga inversion involves lying on your back with your legs extended up against a wall. Known in yoga as Viparita Karani, this pose reverses blood flow, reduces swelling in the legs, and triggers the relaxation response. It's particularly beneficial for people who stand or sit all day.

How To Do It

  1. 1

    Sit sideways next to a wall with your hip touching it.

  2. 2

    Lie back while swinging your legs up the wall, forming an L-shape with your body.

  3. 3

    Scoot your buttocks as close to the wall as comfortable (doesn't need to touch).

  4. 4

    Rest your arms out to the sides or on your belly, palms facing up.

  5. 5

    Close your eyes and breathe naturally for 5-10 minutes.

  6. 6

    To exit, bend your knees, roll to one side, and pause before sitting up slowly.

The Science Behind It

The mild inversion encourages venous return to the heart, reducing pressure on the cardiovascular system. This signals the vagus nerve to activate the parasympathetic nervous system, lowering heart rate and promoting calm. Research shows inversions can reduce sympathetic nervous system activity within minutes.

Tips

  • Place a folded blanket or pillow under your lower back for extra comfort.

  • If your hamstrings are tight, move your hips farther from the wall.

  • Set a gentle timer so you can fully relax without checking the clock.

  • Practice 1-2 hours before bed for best sleep-promoting effects.

Best For

Evening wind-downStress reliefAnxiety reliefSleep quality

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