When it comes to yoga poses that make you say Aaahhhhh…., Legs-Up-the-Wall Pose (Viparita Karani) definitely tops my list.

Why Legs-Up-the-Wall Pose (Viparita Karani) is One of My Faves for Pregnant and New Mamas

Not only does it feel amazing to put your feet up after you’ve been running around chasing a preschooler all day, but this mild inversion almost immediately shift your nervous system from the fight-or-flight response to a more calm, chill zone. And, let’s just say I can use all the chill moments I can get these days. (If you have a little one, I’m guessing you could, too!) Because it’s so effective at shifting my nervous system to a calmer place, spending a few minutes in Legs-Up-the-Wall Pose in the evening really helps me sleep better at night. It provides all the benefits of yoga inversions without the risk of falling or the stimulation that comes with a pose like Handstand. And most yoga teachers agree that it’s safe to practice Legs-up-the-Wall Pose even when you’re on your period (a time when most yoga inversions are off-limits).

Legs-Up-the-Wall Pose is also one of my favorite poses to recommend to my prenatal yoga classes in Charleston, SC because it can help reduce swelling in the ankles and feet. In fact, it might be my second recommended posture for all of my students, next to Savasana (Learn how to modify Savasana for pregnancy and beyond).

How to Practice Legs-Up-the-Wall Pose

How to Get Into Legs-Up-the-Wall Pose

There are two ways I like to teach my students to get into Legs-Up-the-Wall Pose.

The first is to simply sit down facing the wall, lift your feet up, and wiggle worm your bottom closer to the wall so your legs can be fully supported.

Since wiggle worming isn’t exactly the most comfortable position for the low back, I recommend a slightly more complicated approach for people with lower back pain or problems. Try kneeling next to the wall, facing AWAY from the wall. Sit the right side of your butt on the floor, and slide your right hand out in front of you as far away from the wall as you can get it (yes, your right side will be almost flat on the floor like a pancake). From this position, you should be able to easily roll so your back is on the floor and swing your legs up the wall with no wiggle worming. (Weeeeee!)

Once you’re in the pose, close your eyes and stay here for at least 5 minutes (longer if you have time). Focus on following your breath in and out. Enjoy a few moments of peace and quiet.

When you’re ready to come out, just roll to the side, pause for a moment or two just like you would after Savasana, and use your hands to slowly bring yourself upright again.

Prenatal Yoga: How to Modify Legs-Up-the-Wall Pose for Pregnancy

You’re probably aware that most doctors and yoga teachers advise pregnant women in their second and third trimesters not to spend much time lying flat on their backs. This, of course, is because of the possibility that the extra weight of the baby will compress the Vena Cava vein and possibly cut off (or at least limit) the blood flow to the baby. This is why you’ll probably never do a traditional Savasana where you lay on your back in a prenatal yoga class. Although, new research has shown this might not be as big of a risk as some people believe, it’s still best to play it safe.

So, how do you modify Legs-Up-the-Wall Pose for pregnancy?

In much the same way you modify Savasana for pregnancy by using props to elevate the torso slightly. I’m not going to lie: It can be kind of tricky to figure out how far away or how close you should be from the wall to make this work (after all, when you’re pregnant your belly is growing and shifting every day so what might be super comfortable one day might not feel so great the next). But I promise you the benefits are SO worth it!

1. Set up your ramp using the props you have on hand close (but not TOO close) to the wall. For full instructions on building your ramp see Prenatal Yoga: How to Use Props to Get Comfy for Restorative Yoga Poses. Try setting up a foot away from the wall, and then adjust closer or further away as needed.
2. Kneel down with your back to the wall, and slide one hip up onto the bolster. Reach the same side arm forward and roll yourself onto your bolster ramp as you lift your legs up the wall. Scootch forward or back as necessary.
3. Stay here for 5 minutes or longer, then come out the same way you got into the pose.

How to Modify Savasana for Pregnancy and Beyond

Mommy and Me Yoga: How to Include Your Baby or Toddler in Legs-Up-the-Wall Pose

Like most things, this pose becomes a bit more complicated when you add a baby or toddler into the mix. While your little one might not allow you to stay here quite as long as you’d like to (and, let’s be real, there’s no closing your eyes and completely bringing your focus inward when you have a baby or a toddler wandering around in the same room—Dangers everywhere!). But, if you can manage it for just five full, deep breaths, you can still start to soothe the nervous system. And if you can get your baby or toddler to sit still with you for just a few minutes, it can be a fun bonding exercise for the two of you, too.

How do you do Legs-Up-the-Wall Pose with a child?

Assuming you’re not pregnant, you can start by following the instructions at the top of this blog post. Set yourself up in the pose with your baby sitting or lying next to you (so you’ll be able to can reach them). If you have a toddler, just set yourself up and wait for them to come running past so you can grab them. Ha! Or, if your little one is like mine, he’ll probably come climb on top of you without any help at all. 🙂

With your legs up the wall, pick up your babe, and sit them down on your hips. Their back will be supported by your legs and their legs will straddle you. Take a few deep breaths. Maybe even feel your little one rise and fall with your breath. Stay for as long as your little one will allow, then try to bring that calm, chill energy with you into the rest of your daily activities.

What’s your favorite yoga pose right now? Do you incorporate your little one in  your practice? Or do you banish them to another room to get your yoga on?