Legs up the wall
Legs up the wall is a resting position: you lie on your back with your legs supported up a wall, with no more than a light stretch behind the legs. Use it in a recovery session, after training or before bed.
Also called legs on wall or viparita karani.
- Works
- Rest, backs of the legs
- Hold
- About 30 sec
- Kit
- A wall
- Intensity
- 1 of 5 on Prep's scale
How to do it
How to do legs up the wall.
Rest here for about 30 seconds, breathing slowly. To finish, roll onto your side and pause before you sit up.
Step 1
Sit beside the wall
Place a mat beside a wall and sit side-on near it with your knees bent. Leave enough space to lie down comfortably; your hips do not need to touch the wall.
Step 2
Roll back and settle
Lower onto your side, then roll onto your back as you bring your feet to the wall. Keep your knees bent while you settle your head, back and pelvis on the mat. Adjust farther from the wall if needed.
Step 3
Rest your legs up
Gradually lengthen your legs up the wall without locking your knees. Let the wall support your legs and rest your arms beside you. Breathe slowly and comfortably. To finish, bend your knees, roll onto your side and pause before pushing up to sit.
Form
Legs up the wall form.
A relaxed position with no more than a light stretch behind the legs.
Keep
- Keep hips and back supported
- Let the knees softenMove farther away if the stretch is strong.
- Pause on your side to finishReturn to sitting slowly.
Common mistakes
- Forcing straight kneesLet the wall support a comfortable position.
- Sitting up quickly
- Easier version
- Move away from the wallSoften your knees and use a thin head pillow if helpful.
- Who should skip it
- Avoid this pose with glaucoma or uncontrolled high blood pressure.
- When to stop
- Come out slowly if you feel pain, dizziness or tingling that does not settle.If you have a condition that causes excess fluid retention, ask your clinician whether this pose is suitable.
Questions
Legs up the wall questions.
What does legs up the wall stretch?
Legs up the wall is a resting position with a gentle stretch through the backs of the legs.
What is legs up the wall good for?
Prep uses legs up the wall for supported rest, during a recovery session, before bed or after training.
How long should you hold legs up the wall?
Rest here for about 30 seconds, breathing slowly. To finish, roll onto your side and pause before you sit up.
How do you make legs up the wall easier?
Move away from the wall. Soften your knees and use a thin head pillow if helpful.
Who should skip legs up the wall?
Avoid this pose with glaucoma or uncontrolled high blood pressure.
Alternatives
Legs up the wall alternatives.
Similar moves
In these routines
More hamstring exercises
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.