Legs Up The Wall, aka Viparita Karani

Viparita Karani is the Sanskrit name of this restorative yoga pose. It's a yoga pose for better sleep, and calming yoga before bed. Legs-Up-the-Wall pose does have contraindications, like all yoga postures or asanas.

Position: The body is positioned with legs extended up a wall while the torso and head rest on the ground. Viparita Karani is a gentle inversion that offers numerous physical and mental benefits. 

If you’ve seen the “Legs-Up-the-Wall” pose mentioned in the Sleep Support PDF, this post is your companion guide. We’re taking a closer look at Viparita Karani, a deeply restorative yoga posture that’s simple, accessible, and surprisingly powerful for calming the nervous system before bed.

What Is Viparita Karani & How It Supports Sleep

Viparita Karani translates to inverted action or reversed energy. It’s a gentle, passive inversion where the legs are extended up a wall while the spine rests on the floor. You don’t need any yoga experience — just a wall, a folded blanket or cushion, and a few quiet minutes.

How It Supports Sleep

This pose is ideal for soothing an overstimulated nervous system, especially in the evening when the body needs help downshifting from stress, screens, or overthinking.

• Switches on the parasympathetic response (your rest-and-digest mode)

• Reduces swelling in the feet and legs from long days

• Calms racing thoughts by gently reversing blood flow

• Slows heart rate and breathing patterns

• Supports lymphatic drainage and circulation

In Ayurvedic terms, this pose pacifies excess Vata dosha — the energy of movement, anxiety, and irregularity — which is often elevated during times of stress or sleep disturbance.

How to Practice (No Yoga Mat Needed)

1. Find a wall and sit with one hip touching it.

2. Gently swing your legs up as you lower your back to the ground.

3. Place a folded blanket under your hips for comfort (optional).

4. Let the arms rest by your sides, palms up or on the belly.

5. Close your eyes. Stay 5–15 minutes, or as long as feels supportive.

Optional Enhancements:

• Place an eye pillow or cloth over your eyes.

• Use a light blanket over the body for grounding.

• Focus on the exhale to lengthen the breath and invite stillness.

When Not to Do This Pose

While gentle, Viparita Karani isn’t for everyone.

Avoid or modify if you have:

• Glaucoma or serious eye issues (pressure from inversion)

• Heart conditions that contraindicate inversions

• Late-stage pregnancy, unless advised otherwise by a teacher

• Serious neck or back injury (especially if lying flat is uncomfortable)

• During menstruation it's common for inversions to be avoided, to support the natural downward moving aspect of vata.

If in doubt, consult a teacher or health provider, or try the legs-up-on-a-couch version instead.

Integrating It Into Your Nighttime Ritual

Viparita Karani works beautifully as a bridge between the day and sleep. You might practice it:

• After brushing teeth and turning off screens

• As part of an evening wind-down sequence

• While listening to soft music, mantras, or a guided breath practice

Even just five minutes can shift your state. The key is consistency — this pose is a long-game kind of medicine.

Common Questions

How long should I stay in Viparita Karani?

Benefits of the posture begin quickly - you have reversed the energetic pattern once the hips go above your heart. By the third intentional exhale, the relaxation state of the pose is occurring. Once a minute or two has passed, a tingle in your toes is the sensation of circulatory adjustments. If the tingle is uncomfortable or for any reason you are ready to move out of the posture, do so by bringing the knees toward the chest and rolling onto your left side. Rest with no effort for a minute. Then gently press yourself upright.

Can I do Viparita Karani on my bed?

Yes! Elevating the legs above the heart is the elementary concept of the posture. When doing this pose in bed, a pillow under the hips is good - to keep them a wee higher than your cushy comfort will allow.

Is Viparita Karani safe for beginners?

Yes, Viparita Karani is safe for beginners. It does not require prerequisite skills or experience to enjoy the posture and it's benefits.

Have you tried this pose at night? What changes have you noticed?

Closing Note

This post is for educational purposes only and is not medical advice. Always listen to your body and consult your doctor or healthcare provider if you have any concerns.

If you’re using the Sleep Support PDF, try pairing this pose with breathing long and slow, emphasizing long and complete exhales. The synergy between stillness and reflection can be profoundly healing.