Hips too far from the wall — legs at an angle
The closer the hips to the wall the more vertical the legs and the greater the benefit.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Yoga · Full Body
Legs Up the Wall (Viparita Karani)
Coaching cues
- Lie supine with the hips close to a wall; extend the legs up the wall
- Arms rest at the sides; eyes closed; breathe naturally
- Hold 5 to 15 minutes; promotes venous return and nervous system recovery
- Place a folded blanket under the hips to elevate them slightly
Common faults 2
Hamstrings too tight to relax with straight legs
Bend the knees slightly if hamstring tightness prevents relaxation.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗