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Yoga poses

Legs Up the Wall: Five Minutes to Rest Tired Legs

Lie on your back with your legs straight up a wall and stay for five minutes. Your legs rest while the backs of them get a long, quiet hold, with the floor and the wall carrying you.

Long hold · Hamstrings · Calves and ankles · 2 min read

Why it works: Chapter 23, Stiff people work harder for every stroke

How to do it

  1. 1

    Sit beside the wall

    Sit on the floor side-on to a wall, one hip touching it.

  2. 2

    Swing your legs up

    Lie back and turn as you go, swinging your legs up the wall, until you are on your back with your legs straight up it and your heels resting on the wall.

  3. 3

    Find your distance

    Shuffle your hips towards the wall or away from it until the backs of your legs feel a long, easy pull you could keep for five minutes. Keep your knees soft rather than locked.

  4. 4

    Let the floor take you

    Arms out to the sides, palms up, the back of your head on the floor. Let your lower back and shoulders grow heavy.

  5. 5

    Breathe slowly and stay

    Breathe through your nose, a little longer out than in, and stay for five minutes. Each minute your legs may let you slide your hips a little closer.

  6. 6

    Come down slowly

    Bend your knees, let your feet slide down the wall, roll onto one side and rest there for a breath before you push up to sitting.

Watch for

  • Hips jammed against the wall when the backs of your legs are not ready for it. Your knees lock, the pull turns to strain and you cannot stay.
  • Your lower back lifting off the floor. Move your hips a little away from the wall, or slide a folded blanket under your hips, until it settles.
  • Tingling or numb feet. Bend your knees and let your feet slide down, or come down and rest.

Questions

What does legs up the wall do?

It rests your legs and holds the backs of them long while the floor and the wall carry your weight, so you can stay for minutes without working. Raised legs also help fluid drain from swollen feet and ankles, which is why doctors suggest it. Claims that it flushes the legs, speeds recovery or improves sleep are not backed by good studies.

Is legs up the wall good for tight hamstrings?

The closer your hips are to the wall, the more the backs of your legs lengthen. Range grows with how often you come back to it, so five minutes most days does more than a long session once a week.

How long should you do legs up the wall?

Five minutes is enough to settle into it. Stay longer if you like, as long as your feet do not start to tingle.

Is legs up the wall good after a run?

It is a comfortable way to rest your legs after a long day on them. Only a few small studies have raised athletes' legs after hard exercise, too few to say it makes you recover faster. Do it because it feels good and the hold builds range.

Can you do legs up the wall in bed?

Yes, against the headboard or a wall beside the bed. A firm mattress works best, because on a soft one your hips sink and your lower back rounds.

Who should be careful with legs up the wall?

Lying with your legs above your head raises the pressure in your eyes a little, so if you have glaucoma, ask your eye doctor first. If you have a heart condition or high blood pressure, ask your doctor before you make it a habit.