Legs up yoga pose
COACH,  EXTRA,  HEALTH,  January 2023,  Training and Technique

Move of the month: Legs Up The Wall pose

This yoga pose is great after a long training session and before bedtime, aiding a restorative sleep

A wonderful relaxing yoga pose, especially after a long training session, or for tired back and legs after lots of breaststroke.

This yoga pose has claims to be able to restore almost anything (even grey hair!). It’s wonderful to try before heading for bed for restorative sleep.

How to do Legs Up The Wall pose

  1. Sit on the floor facing a wall. Lie on your side, roll onto your back and lift your legs up the wall.
  2. Adjust your position, you don’t have to have your butt touching the wall.
  3. Find where feels comfortable for your arms at your side, palms up, relax your shoulders into the floor. Settle into the pose for at least 10 mins.
  4. To come out, bend your knees and roll to the side. Stay here for a few moments, use your arms to push yourself back up to seated position.

Variations and tips

This is a great move to play with and find the variation that works for you. I prefer to practise it without a wall for example.

No wall space?

If you don’t have wall space then use a yoga block or a blanket under the flat part of your back. Lift your legs straight up until they feel balanced and you can keep them up with minimum effort.

Legs up a chair

Rest your legs on a chair or the sofa rather than a wall. This is particularly good if you have any lower back issues.

This article is from the January 2023 issue of Outdoor Swimmer. Click here to subscribe to the print magazine.

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