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10 minute legs up the wall yoga restorative yoga

August 21, 2020 //  by Di Hickman//  18 Comments

Time to slow down and take some rest and relaxation with this 10 minute legs up the wall yoga restorative yoga sequence. This yoga class features Viparita Karani Pose and variations. This gentle stretch class is suitable for all levels, including beginners. Featuring five exercises to relax and unwind.

10 minute class, legs up the wall restorative yoga

Whenever people get light headed or dizzy, often medical professionals will say “elevate the feet”. Because, it returns the blood flow from the extremities, back to the heart. Plus the close connection to the Earth grounds and centers us. Disclaimer: links in this post may be affiliate links.

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Legs Up The Wall Yoga Routine

Viparita Karani or legs up the wall is one of my favorite poses to end a yoga practice. Or just a delicious way to take 5-10 minutes out the day, and relax. Getting into the pose can be challenging but it’s so worth it!

legs up the wall restorative yoga pose

To come into Viparita Karani, come into a seated position with your left hip against the wall. With the hands behind you for support, sweep the legs up the wall while laying back on the floor. Use the support of the feet/legs on the wall to settle into position.

Other yoga poses up the wall

Once in position we can use the wall for support and come into more restorative poses. For example, a figure four stretch for the hips and glutes. Using the wall makes this effortless to hold.

figure 4 stretch using wall

Each yoga class should include a twist, and for this one I chose a variation Viparita Karani with the legs out to the side. You can do one leg, or both. If the floor seems a long way off then support the legs on a yoga bolster or blocks.

legs up the wall with a twist

Butterfly stretch is another favorite of mine in this position. Again, using the wall allows for support without effort. It’s a great variation and the modification for the last legs up the wall pose in this class.

butterfly pose with legs up the wall

With the legs up the wall we can allow gravity to draw the legs wide. Now, without support this isn’t very restorative. So, I suggest supporting the upper thighs with blocks or bolsters. This simple act means your inner thighs are relaxing and not contracting to protect you from over stretching.

upavistha konasana using wall
legs up the wall inner thigh stretch with blocks for support

Before my yoga room was decorated I used to do this in the living room using an ottoman under each shin. So good! Plus, it’s a great way to stretch the inner thighs when working on improving yoga poses. For example, side splits.

Di Hickman seated in sukhasana

All in all, this is a great class for relaxation, and reduce anxiety or stress. But really, you don’t need an excuse to take 10 minutes and unwind with your legs up the wall. It’s good for the body and good for the mind.

Questions

  • Have you tried restorative yoga?
  • Are you going to try legs up the wall pose?
  • How are your stress levels?
Previous Post: «hurts to lay on stomach Hurts to lay on stomach – cobra & face down Savasana
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Reader Interactions

Comments

  1. Ivan Majhen

    August 27, 2020 at 1:44 pm

    I will try to do this exercise. I have such a bad back pain so hopefully it will help me.

    Reply
    • Di Hickman

      September 1, 2020 at 4:22 pm

      Hope so! It’s great for lower back. Tricky to get into but feels good once there!

      Reply
  2. Autumn Murray

    August 26, 2020 at 1:32 pm

    This is very helpful as I just recently started trying out Yoga as part of my fitness routine. Thank you!

    Reply
    • Di Hickman

      September 1, 2020 at 4:20 pm

      Would be great post workout!

      Reply
  3. Melanie williams

    August 26, 2020 at 2:45 am

    Ooo now this is my kind of thing, I will deffo give these moves a go in the morning x

    Reply
    • Di Hickman

      September 1, 2020 at 4:19 pm

      My kind of thing too! So good!

      Reply
  4. Aaliziyah

    August 25, 2020 at 1:14 am

    I appreciate this post a lot! You even stated the benefits of doing this post. You are an angel, Di Hickman!

    Reply
    • Di Hickman

      September 1, 2020 at 4:19 pm

      You’re welcome! I love restorative, hope you try it!

      Reply
  5. Nkem

    August 25, 2020 at 12:23 am

    These are great poses! Time to free up a wall in my room, haha. I have tried restorative yoga and it feels significantly different from active yoga styles. I think, if anything, it helps you recognize your stress levels.

    Reply
    • Di Hickman

      September 1, 2020 at 4:18 pm

      100% I love restorative for reducing stress. One of the reasons I do a restorative session almost daily!

      Reply
  6. Kemi

    August 24, 2020 at 11:39 pm

    I had no idea these were yoga routines and I do them often! Lol. Good to know. I always hear my bones stretch when I do them so I take it as a good stretching sign.

    Reply
    • Di Hickman

      September 1, 2020 at 4:18 pm

      Bones don’t stretch 😉 Muscles, tendons and ligaments stretch. We want to target muscles for stretching though.

      Reply
  7. Jim

    August 24, 2020 at 3:32 pm

    My sister loves yoga and I am sure that she will appreciate this. Thanks for sharing!

    Reply
    • Di Hickman

      September 1, 2020 at 4:17 pm

      Totally! Good for girls or guys 😉

      Reply
  8. Kristine Nicole Alessandra

    August 23, 2020 at 9:19 pm

    I tried that exercise, putting my legs up straight against the wall, even before I started yoga. It just felt so good on my lower back. I will try the other poses too!

    Reply
    • Di Hickman

      September 1, 2020 at 4:17 pm

      Yep it’s great for lower back! Let me know how you feel in the other poses!

      Reply
  9. Viano

    August 23, 2020 at 4:18 pm

    Legs up the wall was something I did when I was younger but I had no idea that was a thing in yoga. Hmmm.

    Reply
    • Di Hickman

      September 1, 2020 at 4:16 pm

      You’ve been doing yoga all this time and didn’t know it!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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