Legs-up-the-Wall Pose anatomy

Legs-up-the-Wall Pose · Viparita Karani · Tư thế gác chân lên tường

Legs-up-the-Wall Pose mainly works ; it stretches hamstrings, gastrocnemius, gluteus maximus, pectoralis major; adductors stabilize.

3D anatomy model of Legs-up-the-Wall Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

A gentle, restful inversion: lie on your back with the buttocks close to the wall, legs straight up the wall, back and head on the floor, arms resting palms up. A thin folded blanket under the sacrum adds comfort. Most muscles rest; the backs of the legs lengthen gently, the chest opens slightly and the breath slows.

Muscles in this pose

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, Pectoralis major, Pectoralis minor, Rectus abdominis

Stabilizing: Adductors

Why these muscles work or stretch

Hamstrings · Stretching: Gently lengthened; move away from the wall or soften the knees if tight
Gastrocnemius · Stretching: Mildly lengthened with straight legs
Pectoralis major · Stretching: The chest opens gently with the arms out to the sides, palms up
Pectoralis minor · Stretching: Shoulders broad, shoulder blades flat on the floor
Rectus abdominis · Stretching: Gently lengthened as the upper back drapes over the blanket edge
Adductors · Stabilizing: Keeps the legs lightly together; a strap around the shins lets them rest

Practice cues

Bring the buttocks close to the wall; if you use a blanket, place it under the sacrum, not the waist
Let your legs rest on the wall; if the backs of the thighs pull, move your hips farther away
Keep the chin slightly lower than the forehead, neck long; breathe slowly and deeply

Benefits

Helps the body rest as the breath slows and evens out
Gently lengthens the backs of the legs
May ease tired, heavy legs after long standing

Cautions / contraindications

Take care with glaucoma, retinal problems or uncontrolled high blood pressure
After the first trimester, avoid lying flat for long; prop up the upper back
Go gently with low back pain: remove the blanket or move the hips away

Easier variations

Move the hips away from the wall and soften the knees
Rest the calves on a chair instead of the wall

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Plow Pose Halasana
Dolphin Pose Ardha Pincha Mayurasana
Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
Ear Pressure Pose Karnapidasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)