Wellness Wednesday:
Legs up the Wall….Restorative Yoga Pose
July 31

By Be Well Health Coach Kerry Bajaj

We all value determination and the ability to push through and stick with a challenge. However, it’s possible to take this too far – especially when it comes to your workout routine.

Here’s a few pointers for keeping your workout helpful not hurtful…

  • Balance high-intensity workouts with restorative practices like yoga or pilates.
  • Always prioritize sleep. It is not worth cutting a good night’s sleep short to make it to the gym. Over time you’ll wear yourself out and likely do more harm than good.
  • Learn to listen to your body.  Push it when you can, and take it easy when you are feeling tired, worn down, or stressed out. Being tuned in to your body’s needs will pay off in the long run!

Here’s a refreshing restorative yoga pose that you can practice anywhere:

Legs Up the Wall




This pose regulates blood pressure, refreshes the abdominal organs and prevents varicose veins. Great after a day on your feet.

  • 1. Grab a blanket and find an open wall in your house. Fold the blanket into quarters.
  • 2. Bring yourself down to the floor so that your right hip is touching the wall. Keep your blanket nearby as you will need it under your head.
  • 3. Bend your knees and then slowly roll down onto your side so that your right hip and right shoulder are touching the wall and both hips and feet are touching the floor (picture #1).
  • 4. Bend your knees into your chest, hug them in and then swing around, bringing your legs up onto the wall. Your body should make an L and your butt should be as close to the wall as your hamstrings will allow.
  • 5. Place the blanket under the head so that the chin is parallel with the floor.
  • 6. Take your arms out to your sides in a cactus shape. Keep the legs straight and, as relax your head, face, neck, shoulders and belly.
  • 7. Stay in the pose for at least 5 minutes to get the full effect.

Note: If you feel a slight tingling in your legs, this is normal. If it becomes painful, bring your legs down and move into a crossed-legged position with your legs still resting on the wall. Do not practice this pose during menstruation.

A list of other restorative yoga poses can be found on the Be Well site here.

Get Our Top 25 Wellness Tips — Sign up for Dr. Lipman’s Free Newsletter

  • Arhanta Ashram

    Thaks for giving such a lovely yoga training postures.

    Arhanta Yoga ashram

    http://www.anandayogashram.org/yoga-teacher-training-india.html

  • Guest

    Thanks for giving such a lovely yoga training postures.

    Arhanta Yoga ashram

    http://www.anandayogashram.org/yoga-teacher-training-india.html

  • Ashlie Dove

    I’ve never tried this pose. Thanks for sharing. A site I find useful is http://www.yogiseeker.com if you want to find yoga classes in different cities.

  • Lori

    Is it safe to practice this pose during pregnancy?

  • Anonymous

    Hi Lori,

    It is safe as long as you feel comfortable. Some women find it uncomfortable to lie on their back while pregnant and might feel dizzy or nauseous. As the baby get’s bigger the uterus can press on the major vein that returns blood from your legs to your heart. If that’s the case you can do this pose lying on your side with one leg up on the wall at the time. Then after a few minutes, switch sides.
    Best,
    Katrine