Legs-Up-the-Wall

Rest deeply, return gently, and let gravity help.

What is Legs-Up-the-Wall?

Legs-Up-the-Wall, or Viparita Karani, is a deeply restorative yoga pose that involves lying on your back with your legs extended up a wall or resting on a chair or couch. It may look simple, but it’s one of the most powerful ways to calm your nervous system and reduce swelling or heaviness in the legs.

From a Western perspective, this pose improves circulation, reduces swelling, and encourages lymphatic drainage. It also soothes tired legs and supports restful sleep, a much-needed reset for pregnant women.

From an Eastern view, this yoga move supports your body’s vital energy by encouraging stillness, silence, and inward focus. When practised with intention, this pose becomes a quiet act of surrender and self-nourishment.

Why pregnant women love this pose

✔ Relieves tired, swollen feet and ankles
✔ Supports healthy blood flow and lymphatic drainage
✔ Eases back tension and mental fatigue
✔ Gently calms the mind and promotes sleep
✔ Offers a chance to feel held, weightless, and deeply rested
✔ Safe to modify and can be done in almost any trimester

How to do Legs-Up-the-Wall

As your pregnancy progresses, you may want to shift to a more upright version of this pose (with legs on a couch or ottoman) to avoid lying flat too long. Here’s how to do it safely and comfortably:

  1. Gather your props
    You’ll need a yoga mat, a bolster or firm pillow, a blanket, and a clear wall space. You can also use a chair or couch for a more upright variation.

  2. Sit sideways next to the wall
    Sit with one hip touching the wall and your knees bent.

  3. Gently swing your legs up
    As you lower your back onto the mat, swing your legs up the wall. Your seat can be a few inches away from the wall for comfort, especially as your bump grows.

  4. Support your back
    Place a folded blanket or cushion under your lower back or hips if it feels good, or keep your body flat for simplicity. If you’re in your second or third trimester, elevate your upper body slightly with a pillow or wedge.

  5. Rest your arms and soften your gaze
    Let your arms fall open by your sides, palms facing up or resting on your belly. Close your eyes or soften your gaze.

  6. Breathe and relax
    Stay here for 5–10 minutes, breathing deeply and slowly. Focus on relaxing your jaw, shoulders, and belly with every exhale.

  7. To come out
    Bend your knees and slowly roll to one side. Rest there for a moment before sitting up.

A woman practicing prenatal yoga in four different poses: sitting cross-legged with hands on knees, lying on side holding stomach, lying on back with arms crossed on stomach, and lying on back with legs raised vertically, in a room with a potted plant.

Pregnancy tips

  • Avoid this pose if lying flat on your back causes dizziness or shortness of breath. In that case, elevate your upper body or use a chair to rest your legs on instead.

  • Try this pose before bed to calm your mind and body.

  • You can place an eye pillow over your eyes and a folded blanket over your belly for extra grounding.

  • Practice in a quiet, dimly lit space to encourage deep rest.