Time investment: 5 minutes
Have you ever had a long day and propped your feet up to give your hardworking legs and feet a rest? Legs up the Wall is basically the superhero version of that posture. It gives your body a chance to sink into restoration, and your feet and legs a chance to rest without any pressure on them.
What you’ll need:
- Enough wall space to extend your legs all the way up from the ground (watch out for picture frames, etc.).
- A soft, non-slippery surface to lie down on: this can be a yoga mat or carpet.
How to set up:
- Turn off any bright lighting in the room to promote relaxation.
- If using a yoga mat, set it up so the short end is against the wall. This will provide extra padding on top of carpet, or if you do not have a soft floor to lie on.
- Sit sideways alongside the wall, with one of your hips, and one side of your legs snug against the wall. Legs can be bent as needed.
- Lie down on the ground with one side of your body still more or less snug to the wall.
- Now swing your legs up the wall, turning your torso about 90 degrees so that it is resting on your mat or carpet space in front of the wall.
- Your legs should now be up the wall (knees can be bent a little) and your torso should be facing the wall.
- If the back of your legs are tight, wiggle a little further away so there is more space between your seat and the wall.
Allow your arms to rest alongside your body, palms face up. If your shoulders are tight, you can make a cactus shape with your arms, or place your palms face down on your belly.
Set a timer for 5 minutes with a soothing tone to bring you back. If you have more time, then feel free to set it for 10! Gently close your eyes and set aside ALL to-do lists as you melt into restoration.
- A pillow under the sacrum
- An eye pillow, washcloth, or light shirt/scarf over the eyes
- Relaxing music
Teacher’s Tip: If you have the space, this can definitely be taught to students, family, and friends. It is a simple pose with awesome relaxation benefits!