🧘‍♂️Legs Up the Wall – A Simple Pose for Stress Relief and Recovery

Sitting still for 20 minutes has never been easy for me—but podcasts and audiobooks make it a lot more enjoyable. And now, adding Legs Up the Wall to my routine has become a favorite way to relax and rejuvenate.

This simple inversion pose—also known as Viparita Karani—is easy to do at home and provides multiple benefits. Lying on your back with your legs resting vertically against a wall may feel like “exercise” for the body in a totally different way: restorative and healing.

Benefits of Legs Up the Wall Pose

• Relieves stress and anxiety

• Reduces menstrual symptoms

• Alleviates back pain

• Helps with leg swelling or varicose veins

• Eases headaches

• Improves sleep quality

• Boosts circulation

• Supports lymphatic drainage

• Relaxes tired leg muscles

• Activates the relaxation response

How to Practice

1. Sit on the floor next to a wall.

2. Roll onto your back and stretch your legs vertically against the wall. Feet can be hip-distance apart or however feels comfortable.

3. Scoot your tailbone slightly toward the wall—it doesn’t need to touch.

4. Rest your arms at your sides, palms facing up.

5. Let your body melt into the floor, relaxing your shoulders, back, and legs.

6. Stay in the pose for 10–20 minutes, breathing deeply.

7. To exit, bend your knees and roll to your side, pausing for a few breaths before returning to a seated position.

I’ve made this a daily 15–20 minute practice. After recovering from a broken ankle and spending a lot of time sitting this winter, this pose has helped me improve circulation, reduce swelling, and relieve leg tension. It’s my little daily reset, and it feels incredible.