6 Benefits of Legs Up the Wall Pose

In this article, we list 6 benefits of doing Legs Up the Wall Pose (LUTW) which are:

  • Increased circulation improves circulation
  • Increased circulation improves circulation
  • Increased circulation improves circulation
  • Increases relaxation
  • Increases the flow of energy to the rest of the body
  • Increases the flow of energy to the rest of the body.

This article is made with a beginner’s mind, and strives to answer questions such as: What is LUTW? Why do my legs do not want to go up the wall? How is LUTW good for my joints? What are some other benefits of LUTW?

For many of us, it’s difficult to break a sweat. Choose the wrong exercise, and you’ll be gasping for air in minutes. Throw in the new extra-long work week, and you’ve got a lot of reasons to want to avoid the gym altogether. That’s where yoga comes in. The graceful exercise offers more than 30 poses that will increase your heart rate and make you sweat, whether you’re doing it in a studio or at home.

The foot against the wall pose (or Viparita Karani) is a restorative yoga pose that allows the mind and body to relax and release stress and tension. This is one of the most accessible yoga poses because it doesn’t require much flexibility or strength. But even though it is a passive installation, the benefits are amazing.

Placing your feet on the wall is also a calming posture for morning meditation or before bedtime. Click here to join our free 30-day meditation program and learn how to double the benefits of this relaxation posture with meditation.


Start by creating a comfortable spot on the wall – personally, I prefer it when I’m lying in bed with my feet on the headboard. Next, move your hips as close to the wall as possible and start tapping your foot against the wall until your body forms an L-shape. Make changes to create a more relaxed space – perhaps put a pillow under your head, or rest your arms on your stomach or spread them out to the sides. Now focus on your breathing – try to lengthen your breathing by breathing in and out deeply and slowly through your nose. Try to stay in the pose for at least 5 minutes for maximum effect.


Benefits of the leg-to-wall installation

  • Relaxation
    • The semi-sitting position combined with controlled breathing leads to slower body movements. This manifests itself in a decrease in heart rate, which triggers a relaxation response and in turn helps reduce anxiety, stress and insomnia.
  • Facilitates venous drainage and increases blood circulation
    • Raising your feet helps to wick away excess moisture. Gravity also promotes circulation, which helps the blood flow back to the heart.
  • Soothes swollen or cramped feet and legs.
    • Twisting feet and fingers has long been known as an effective way to reduce swelling and pain in the lower extremities. This can be therapeutic after a flight, physical activity or the adverse effects of sitting/standing during the day.
  • Stretches the hamstrings and lower back.
    • The angle of the body reduces the curvature of the lumbar spine, which stretches and lengthens the back muscles. The closer your hips are to the wall, the more stretch you create in your hamstrings.
  • Relieves tension in the lower back
    • Lying down (especially on a bed or pillow) relieves the spine and provides mild relief for the back.
  • Relaxation of the pelvic floor
    • In this pose, the pelvic muscles naturally relax and release (even more so if there is a pillow under the pelvis), which is a constructive exercise for a hypertonic (tense) pelvic floor.


Try not to place your body at a 90-degree angle, as this will make it harder for blood to flow to your hips. Instead, move your hips a few inches away from the wall and/or lift your hips by placing a pillow under your sacrum.

Frequently Asked Questions

What are the benefits of raising your legs up against a wall?

The benefits of raising your legs up against a wall are that it will help to stretch the hamstrings and lower back.

What happens when you put your legs up on the wall?

You can’t put your legs up on the wall.

How long should you put your feet up on wall?

It is recommended that you keep your feet off the wall for at least one foot.