Yoga · Beginner

Legs Up the Wall

You lie on your back and rest your legs vertically against a wall, letting gravity do the work. This simple position helps reduce swelling in the feet and ankles, eases tired legs, and gives the lower back a gentle release. It also encourages slow, deep breathing — making it one of the most restorative things you can do in five to ten minutes.

1. 01

   Sit sideways with one hip touching the wall, then slowly swing your legs up as you lower your back to the floor.

2. 02

   Scoot your hips as close to the wall as feels comfortable — a few inches away is fine if your hamstrings are tight.

3. 03

   Let your legs rest straight up against the wall with a soft bend in the knees, not locked out stiff.

4. 04

   Rest your arms out to the sides with palms facing up, away from your body.

5. 05

   Let your lower back settle naturally into the floor — don't press it flat or arch it up.

6. 06

   Close your eyes and breathe slowly, letting your belly rise on the inhale and fall on the exhale.

7. 07

   Stay here for 5 to 10 minutes, then bend your knees, roll to one side, and press yourself up slowly.

• ×

  Hips too far from the wall — if your lower back feels strained or your hamstrings are screaming, scoot back a few inches until it feels like a gentle pull, not a sharp tug.

• ×

  Legs locked rigid and straight — if your knees are hyperextended or your thighs are trembling, soften the knees slightly so your legs can fully relax.

• ×

  Head and neck straining upward — if your chin is poking toward the ceiling, place a folded towel under your head so your forehead is level with or slightly higher than your chin.

• ×

  Getting up too fast — if you stand up quickly after this pose, dizziness can follow; always roll to your side first and pause before pushing up.