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Amazing Legs up Wall Benefits If You Put Legs on the Wall

Legs up wall is a miraculous and easiest Yoga posture that may relieve many physical troubles like leg pain, back pain, poor digestion, and cure anxiety and many other issues.

You can perform it easily without any strict instructions, and all you need is a wall to achieve this Yoga posture.

In the Sanskrit language, this yoga pose is also known as Viparita Karani Asana. You are reversing the natural actions to get calmness and wellness on the physical and mental levels. 

 The experts have a promising appearance regarding this Yoga posture, and you would also be surprised after feeling the results.

In this Article

  1. Legs up Wall Benefits
  2. How to do Legs up the Wall Yoga pose
  3. Legs up the wall side effects

Legs up Wall Benefits

Legs up Wall Benefits

There are many health benefits of putting legs up the wall. Here are just a few-

1. Reduces Anxiety and Stress

This posture affects the nervous system and instantly calms you up. It slows down the mind fluctuations and calms down brain fog.

Adding deep breathing practice can double the results, and you feel more concentrated and relaxed during the practice.

The daily practice can appear the wonderful results, and people who are doing spiritual exercises can perform this posture to become calm and stress-free.    

2. Improves Digestion

Legs up wall pose benefits helps regulate the blood circulation in the abdomen and decreases stomach compression.

Whenever your body is stressed or compressed, it affects the digestive system, and this yoga posture improves all the imbalanced actions.

It may increase the appetite you feel more relaxed, and cure constipation, bloating, and acidity. 

You should also read: Benefits of Standing Forward Bend

3. Maintain Blood Pressure

Performing this posture can ease up the blood flow to your heart and generate the relaxation message without maximum effort to your nervous system, which helps regulate the blood pressure level.  

4. Relieve Headaches and Migraines

Chronic headaches and migraines are critical and can’t be cured quickly, and millions of people are suffering from them.

Luckily, the inversion practice or leg up the wall can stimulate blood flow and relieve headaches, and regular practice can reduce migraines too.  

5. Boosts Fertility Process

The posture is the best use of gravity to enhance the blood flow in the upper body parts. Viprita Karana Asana is a great way to get a healthy and strong reproductive system for both men and women.

The increased blood circulation to the pelvic area makes the system healthy and enhances fertility. It also removes urinary troubles.  

6. Menopause

Women in their menopause must do this Yoga practice. It provides relief to the nervous system, calms up the body parts, removes many physical issues, and is helpful for the symptoms of menopause and the after-effects like weakness, fatigue, mental stress in women, etc.

ALSO READ: How to Stop Period Pain Immediately

7. Reduces Muscle Pain

Lift legs up wall benefits for people suffering from joint pain or arthritis. If you also feel leg pain or back pain, you must do this exercise regularly.

The slow blood flow can also affect the legs and back and cause pain or cramps in the legs, ankles, feet, and varicose veins. 

8. Enhances Flexibility

We all know that stretching is good for strong muscles and body elasticity. Regular practice makes the whole body a fine stretch and more flexible. 

It also relieves chronic neck pain and shoulder pain, and you feel more relaxed and better after a few weeks.

9. Reduces Fatigue and Good for Overall Health

As we said before, Viprita Karana’s yoga practice makes you calm and comfortable and is a panacea for your nervous system.

In today’s hectic and depressing life, you must regularly do this for at least 5 to 10 minutes to reduce fatigue and overall physical health.  

How to do Legs up the Wall Yoga pose?

You can do yoga practice in two ways; one is with helping objects, and the second is without it.

The Asana is as it sounds. Simply lie down, extend your legs up to the wall, and rest the sit-bones.

Close your bum to the wall and straight up the legs with the wall.

Relax, don’t be bothered, and be in the situation for 5 to 10 minutes.

You can also use a rolled towel or a small cushion beneath your spine or shoulder area for more comfort.

Avoid using your mobile or watching TV or anything else while doing this practice.

Add the deep breathing exercise. Just breathe slowly and deeply and watch your breath.

You can also add relaxation audio or slow music with this session.

Gently bend the knees and slowly come back whenever you want to end up. 

Legs up the wall side effects

There are a few potential side effects to experiencing leg up the wall. The most common are Neck pain, lightheadedness, dizziness, and nausea. Other less common side effects may include headache and shortness of breath.


  • Do not perform this exercise if you face any severe medical concerns or any severe neck or back injury.
  • If you have any eye problems or glaucoma, avoid the practice.
  • You must consult an expert before practicing this yoga during the menstrual circle.
  • If you feel any discomfort, better avoid it and take expert advice.


Shift the bodyweight on your buttocks while doing this posture and make yourself comfortable because you won’t be relaxed without that.

In the beginning, you can do this for 5 to 10 minutes and slowly increase the timing.

Do not drink or eat anything for 20 minutes after doing this exercise.

Choose a straight wall without any extra furnished or wooden work.    

You can pose in the V shape, like crossing your legs up the wall.

Frequently Asked Questions & Answers-

Q. When’s the Best time to do Legs up the Wall?

Ans- The best time to perform this yoga posture is morning and evening. Make sure you do not achieve this just after the meal. 

Q. Legs up the wall benefits how long?

Ans- Only 15 to 20 minutes of exercise is beneficial for calming the nervous system and lowering tension and anxiety.

Q. Legs up the wall in pregnancy benefits?

Ans- Resting with your legs up the wall causes gravity to help blood flow back to your heart and has been shown to minimize edema in the feet and ankles.

Q. How Legs up the wall benefits weight loss?

Ans- There is some evidence to suggest that legs up the wall weight loss are a beneficial exercise for weight loss. This type of weight loss involves hanging one’s legs up the wall and then performing exercises that use the legs. You’ll burn more calories by doing a legs-up wall stretch.

Q. How Legs up the wall benefits pregnancy?

Ans- Resting with your legs up the wall causes gravity to help blood flow back to your heart and has been shown to minimize edema in the feet and ankles during pregnancy.

Q. How legs up the wall benefits fertility?

Ans- When the legs are stretched, blood flows straight into the pelvic area, stimulating the reproductive organs to secrete progesterone and other pregnancy hormones. Legs up the wall pose should be practiced regularly to cure infertility and increase the chances of conception.

Q. How legs up the wall benefits digestion?

Ans- Legs up the wall can help to improve digestion by helping to stimulate peristalsis – the contractions of the intestines that push food through the digestive system.

Legs up the wall can also help increase bile production, which is responsible for breaking down food in the stomach before it is absorbed into the small intestine.

Legs up the wall can reduce stress and anxiety, which can help to improve your digestion and overall health.

Q. How legs up the wall benefits during pregnancy?

Ans- Legs up the wall during pregnancy can help improve circulation by increasing blood flow to the feet and legs. This can reduce the risk of developing varicose veins or other conditions related to poor circulation.

Q. What are Benefits of legs up the wall before bed?

Ans- There are many benefits to legs up the wall before bed, including improved circulation, deeper sleep, and decreased anxiety. By keeping your feet elevated, you allow your entire body to relax and release any built-up tension. This can help you get a deeper sleep, reduce stress levels, and feel more alert and refreshed in the morning.

Q. What are Legs up wall exercise benefits?

Ans- Leg up wall pose benefits are-

  1. Improving circulation and reducing inflammation
  2. Providing relief from back pain and headaches
  3. Aiding in the reduction of stress and anxiety
  4. Improving sleep quality and reducing fatigue
  5. Promoting better digestion and absorption of nutrients
  6. Helping to reduce cellulite and wrinkles

Q. What is Legs up the wall good for?

Ans- The legs up the wall position are good for those who have back pain or other stiffness in their spine. This position can also help to improve blood circulation and reduce stress.

Q. How Legs up the wall benefits for runners?

Ans- There are many legs up the wall benefits for runners before a run, and many runners are unaware of some of the most important ones. Here are four of the most common benefits of stretching before running:

  • Improved flexibility -Legs up the wall increases your range of motion, which helps improve your flexibility. This makes running easier without getting injured and gives you a better overall body workout.
  • Increased speed – Legs up the wall before running can help you increase your speed by improving your agility and movement. This can lead to increased endurance and faster times on the track or in races.
  • Reduced risk of injury – By stretching properly before running, you reduce the risk of injury by improving your flexibility and range of motion.
  • Better performance – Legs up the wall prevents injuries and leads to better performance. When you’re more flexible and can move more easily, you can run faster without losing gas or feeling overly tired.

Q. What are Legs up the wall pose benefits for conceiving?

Ans- When the legs are stretched, blood flows straight into the pelvic area, stimulating the reproductive organs to secrete progesterone and other pregnancy hormones. Legs up the wall pose should be practiced regularly to cure infertility and increase the chances of conception.

Q. How legs up wall for bloating help?

Ans- Legs up wall can help to reduce swelling and alleviate pain from bloating.

Q. How Legs up wall for sleep help?

Ans- A good way to sleep is to prop your legs up against a wall. This will help keep your body in a comfortable position and reduce the chances of experiencing any cramps or other discomfort. Additionally, it may even help you fall asleep more quickly.

Q. How legs up wall for anxiety help?

Ans- This posture affects the nervous system and instantly calms you up. It slows down the mind fluctuations and calms down brain fog. This posture is great for lowering tension and anxiety, and it’s simple to do even if you’re a beginner.

Q. How legs up wall for circulation help?

Ans- Legs up wall will help improve blood flow and circulation and reduce the risk of pain and injury.

Q. Does legs up wall for back pain help?

Ans- legs up wall regularly will help reduce any inflammation and pain that may be causing you problems. The legs-up-the-wall position relieves tired legs and feet, gently stretches your back muscles and back of the neck, and may help relieve minor backache.

Q. Legs up the wall feet tingling Reason?

Ans- Legs up wall may not be good for everyone. This pose’s most common side effects are a tingling feeling in the legs and feet caused by reduced blood flow.

Q. Legs up the wall first trimester benefits?

Ans- This posture is beneficial during the first trimester. Because It helps relieve tired feet and legs, it can be used to treat headaches and relieve symptoms of sleeplessness. The pose also helps to calm your mind and reduces anxiety.

Q. How legs up wall for sciatica Help?

Ans- Legs up wall can help in sciatica:

  • Legs up wall help reduce pain and improve mobility in people with sciatica.
  • Legs up wall help strengthen muscles around the spine
  • Legs up the wall are the ideal healing position because it allows your muscles to relax and recover.

In Closing

Putting legs up wall benefits to the overall physical, mental, and spiritual health.

You can make some adjustments to make yourself comfortable with this exercise. 

You may feel a slight discomfort initially, but as you practice this exercise and get the results, you will surely love it.

It is one of the easiest. Still, effective yoga exercises and thousands of people are happy.

We hope that going through the above benefits of putting your feet up against the wall will surely help you and also add this to your routine and must share your experience with us. 

Read Next


  1. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain– Ncbi
  2. Legs position for different movements – ResearchGate
  3. The Effects of Modified Wall Squat Exercises -Ncbi.nlm.nih.gov/

Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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