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.
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!
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.
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.
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.
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.
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.
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?
Hurts to lay on stomach – cobra & face down Savasana
Ivan Majhen
I will try to do this exercise. I have such a bad back pain so hopefully it will help me.
Di Hickman
Hope so! It’s great for lower back. Tricky to get into but feels good once there!
Autumn Murray
This is very helpful as I just recently started trying out Yoga as part of my fitness routine. Thank you!
Di Hickman
Would be great post workout!
Melanie williams
Ooo now this is my kind of thing, I will deffo give these moves a go in the morning x
Di Hickman
My kind of thing too! So good!
Aaliziyah
I appreciate this post a lot! You even stated the benefits of doing this post. You are an angel, Di Hickman!
Di Hickman
You’re welcome! I love restorative, hope you try it!
Nkem
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.
Di Hickman
100% I love restorative for reducing stress. One of the reasons I do a restorative session almost daily!
Kemi
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.
Di Hickman
Bones don’t stretch 😉 Muscles, tendons and ligaments stretch. We want to target muscles for stretching though.
Jim
My sister loves yoga and I am sure that she will appreciate this. Thanks for sharing!
Di Hickman
Totally! Good for girls or guys 😉
Kristine Nicole Alessandra
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!
Di Hickman
Yep it’s great for lower back! Let me know how you feel in the other poses!
Viano
Legs up the wall was something I did when I was younger but I had no idea that was a thing in yoga. Hmmm.
Di Hickman
You’ve been doing yoga all this time and didn’t know it!