One of my favorite yoga poses is savasana. (Hey, it is probably yours too, so don’t judge me). Another yoga pose I really enjoy that we rarely ever do in class is Viparita Karani, or the legs up the wall pose.

This may look like a lazy person’s posture, but there are legs up the wall benefits you may not realize. Here’s exactly what Viparita Karani is and some of the legs up the wall benefits.

Viparita Karani aka legs up the wall

Legs up the wall is a gentle inversion, meaning your hips are above your heart. Inversion poses, like Viparita Karani, can help the body enter rest and digest mode, activating the parasympathetic nervous system, which can help you relax before you head off to bed.

“Viparita Karani or Legs Up the Wall is a great pose to reduce tension and stress,” shares Kate Ingram, a Registered Yoga Teacher (RYT-500) at The Vitality Dietitians. “It relieves physical tension in the body (particularly in the back and hips) but also quiets the mind. It is almost like hitting a reset button to calm your nervous system, which in turn may enable you to get a better night’s sleep.”

Legs up the wall benefits

Inversion poses can also help stimulate digestion and support regularity. If you’re feeling bloated or cramped, lying with your legs up the wall will shift the gravitational pull on your digestive organs, helping keep things moving. Simply relaxing into this posture will allow your body to calm down enough to digest.

Also, because you’re reversing your normal position and have your legs above your heart, Viparita Karani can help with any swelling in the legs and improve circulation, notes Ingram.

Some of the other legs up the wall benefits include:

• Boosts immunity 
• Brings us back to ourselves
• Calms the active mind
• Clears your head
• Eases headaches
• Eliminates anxiety
• Gives you a new perspective
• Grounds the mind and nervous system
• Helps you fall asleep faster
• Improves circulation, lymph drainage, and venous return
• Increases blood flow to parts of the body that need it most (i.e., brain, kidney, liver, and lungs)
• Keeps stress at bay
• Nourishes the body
• Releases and relieves stress that may be stored up in the body
• Restores sore feet and legs
• Supports well-being

How to get into the legs up the wall pose

To get into the legs up the wall pose, or Viparita Karani, first start by sitting down and facing a wall with a block or folded blanket underneath you if you want some extra support.

Ingram says if you choose to use a folded blanket, place it under your hips about two inches from the wall then let your tailbone rest into the opening between the blanket and the wall. “The blanket helps keep you comfortable and the placement of it allows you to maintain the natural curve of your spine while you are in the pose,” she explains.

Next, lay your upper body down, and extend your legs up the wall. Your butt doesn’t need to be touching the wall, or it can be, whatever feels best for you. Adjust to a length that feels comfortable for you. Dealer’s choice!

Legs should be relatively active but not completely stiff. Keep the feet softly flexed and extend the arms out wide. Stay here for five to 15 minutes, breathing gently and enjoying all of the legs up the wall benefits has to offer.

When you’re ready to exit Viparita Karani, roll out the way you entered, and if you feel like it, get into a child’s pose then roll to your side for a pause. Don’t forget to practice deep breathing.

Legs up the wall pose for better sleep

The next time you’re struggling to fall asleep at night, try Viparita Karani or your legs up the wall. There are legs up the wall benefits that extend far beyond a better night’s sleep, so if you have a few minutes to spare, give legs up the wall pose a go.