• Passively stretches the hip extensors
  • Opens the chest
  • Relieves tension in the low back
  • Stimulates the parasympathetic nervous system
  • Limited hamstring flexibility
  • Limited hip range of motion
  • Low back pathologies (avoid rounding)
1

Gently come onto your back in front of an open wall space.

2

Inhale and lift your legs, placing your calves against the wall and flexing your feet toward the ceiling. Support you head on a blanket or small pillow.

3

Exhale and readjust to bring the tailbone as close to the wall as possible. Rest your head and back on the ground, so your body forms a 90-degree angle.

4

Feel free to keep the legs extended, or cross them into Lotus pose on your next inhalation.

5

Exhale and allow the arms to fall alongside the body with palms facing up. Close your eyes.

6

Stay in Legs Up the Wall pose for several minutes. To exit, roll onto your right side and rest in the fetal position before rising.

  • Utilize a block against the wall, along with a bolster near the wall, to stabilize the pelvis and keep the body from sliding.
  • Allow your legs to rest gently on the wall and relax.
  • Keep the sacrum grounded into your mat or block.
  • Allow your eyes to close and feel your body begin to relax with the breath.
  • On each inhale, feel your body sinking into the mat and the low spine becoming spacious.
  • Low back pain