Legs-up-the-Wall Pose

Episode #4 of the course Restorative yoga for restful sleep by Elaine Oyang

Similar to Legs-on-the-Chair from the previous day, this pose promotes tension release for the lower back, legs, and feet. This particular pose is also great if you tend to get swollen feet and legs after a day of standing or walking, as this promotes circulation in the lower extremities of your body.

What you need:

● A wall space
● One bolster or two firm pillows
● One extra pillow (optional)
● Eye bag (optional)

How to:

Place your bolster or two firm pillows horizontally to the wall, about four inches away. Sit on your bolster or pillows sideways to the wall. Lean back onto your hands to swing your legs up onto the wall, then lie down on the floor. Place the third pillow, if using, under your head and your eye bag over your eyes. Relax your entire body for three to five minutes or longer.

Why this works:

Just like the Legs-on-the-Chair pose, the Legs-up-the-Wall pose creates traction for the spine, which means the vertebrae in your spinal column receive more space and length. The slightly inverted nature of this pose subtly reverses the effects of gravity on your body, giving your legs a chance to rest (especially useful if your legs tend to swell), creating more space for your digestive organs and alleviating pressure off your spine.

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