Legs-Up-the-Wall Pose

A restorative position with the hips close to a wall and the legs resting vertically against it, used for recovery rather than for effort.

How to do it

1. Sit sideways next to a wall with one hip touching it.
2. Swing the legs up the wall as you lie back, so the hips end close to the base of the wall.
3. Let the legs rest against the wall with the feet relaxed and the arms open at the sides.
4. Stay for the prescribed time, breathing slowly.
5. Bend the knees and roll to one side to come out.

Tips

• Slide the hips a few centimetres away from the wall if the hamstrings feel pulled.
• Place a folded blanket under the pelvis for a gentler, more supported version.
• Keep the legs passive; this position is meant to cost no effort.

Muscles

Primary: Hamstrings

Secondary: Erector spinae