How to Do Viparita Karani Pose | Supported Shoulder Stand Pose

If you’re looking for a pose that feels like a warm hug for your entire nervous system, you’ve found it. Viparita Karani is one of our absolute favourites because it’s so accessible and incredibly effective at washing away the stress of a busy day. It’s the ultimate “reset” button when you’re feeling a little frazzled or physically tired.

We love how this pose invites us to slow down and let gravity do all the heavy lifting. Whether you’ve been on your feet all day or you’re just needing a moment of quiet, this gentle inversion helps to soothe the lower back, quiet the mind, and refresh the legs.

In this guide, we’ll walk you through how to set yourself up for success so you can soak up all the goodness this restorative shape has to offer.

How To Do Viparita Karani (Legs-Up-The-Wall Pose)

Prepare your cosy space
Find a clear patch of wall and lay down your mat or a soft blanket. If you’d like a little extra cushion for your lower back, have a bolster or a folded blanket nearby to slide under your hips.

Slide into position
Sit sideways with one hip tucked right up against the wall. As you exhale, gently swing your legs up the wall while lowering your back and head down to the mat. It might take a little wiggle to get your sit-bones close to the wall, and that’s perfectly okay!

Find your comfort zone
Let your arms rest loosely by your sides with your palms facing up to open the chest. If your hamstrings feel a bit tight, simply scoot your hips slightly further away from the wall until you feel a sense of ease.

Settle in and breathe
Close your eyes and let your shoulders melt into the floor. In Yin Yoga, we might stay here for anywhere from 5 to 15 minutes, allowing the breath to become soft and natural as we settle into the stillness.

Transition out with care
When you’re ready to come out, slowly tuck your knees into your chest and roll over to one side. Take a few breaths in a foetal position before using your hands to gently press yourself back up to a seat.

The Benefits of Viparita Karani (and Yoga in General)

Physically, this pose is a total treat for your circulatory system. By simply elevating your legs, you’re encouraging healthy blood flow back to the heart and helping to drain any fluid buildup in the ankles and feet—it’s the perfect antidote for those days when you’ve been standing for hours. You’ll also feel a gentle release through the hamstrings and a lovely decompression in the lower back as your spine settles into the earth.

Beyond the physical, this is one of the most powerful ways to soothe your nervous system. It gently nudges you out of ‘fight or flight’ mode and into ‘rest and digest,’ making it a go-to for easing anxiety or preparing for a deep, restful sleep. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about giving yourself permission to be still and trusting that sometimes, the most productive thing you can do is absolutely nothing at all.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Salamba Sarvangasana Pose | Shoulder Stand Pose
• How to Do Salamba Sirsasana Pose | Head Stand Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla