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 the fourth trimester.

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 this pose is perfect for postpartum

✔ Gently reverses swelling and supports circulation
✔ Relieves tired, heavy legs and feet
✔ Soothes the nervous system
✔ Reduces lower back and pelvic discomfort
✔ Supports hormonal balancing through relaxation
✔ Helps calm anxiety or emotional overwhelm

When to practise

You can practise Legs-Up-the-Wall anytime you feel ready, as long as you feel comfortable lying on your back. For most new mums, that’s after 2–3 weeks postpartum (or longer after a C-section, depending on how your body feels). Always listen to your body, and use plenty of support.

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, sitting cross-legged, then lying on her back with hands on her belly, and finally raising her legs against the wall while lying on her back.

Tips for fourth trimester mums

  • Add warmth: Cover yourself with a blanket for extra comfort.

  • Use eye pillows or soft music: Create a mini retreat whenever baby sleeps.

  • Feel free to cry or exhale deeply: This pose often softens emotional tension.

  • Modify with a chair: If getting to the wall is too much, try resting your calves on a chair instead.