Legs up the wall is a resting yoga pose: you lie on your back with your bottom near a wall and your legs resting straight up it, arms open, and you breathe slowly for a few minutes. It asks for almost no effort, which is why many people use it at the end of the day or before bed. Most people stay 2 to 10 minutes. Below is how to get in and out, easier versions, and who should check with a doctor first.

How do you do legs up the wall?

You need a clear bit of wall and a carpet, a folded blanket or a mat. A pillow for your head is optional.

  1. Sit sideways to the wall. Sit on the floor with one hip touching the wall, knees bent.
  2. Swing and lie back. Lower yourself onto one elbow, then onto your back, and at the same time swing your legs up the wall. It takes a couple of tries; that is normal.
  3. Adjust the distance. If the backs of your legs pull or your bottom lifts off the floor, shuffle a little away from the wall. Your legs do not need to be straight or touching the wall all the way up. A slight bend in the knees is fine.
  4. Settle. Arms out to the sides, palms up, or one hand on your belly. Close your eyes if you like.
  5. Breathe. Let the out-breath be a little longer than the in-breath, for example in for 4 and out for 6. After a minute, let the breathing go and just rest.

How do you come out of it?

Slowly. Bend your knees towards your chest, roll onto your side and stay there for three breaths. Then push yourself up to sitting with your hands. Getting up fast after lying with your legs raised can make you dizzy.

How long should you stay in legs up the wall?

There is no fixed rule. Two minutes is enough to feel the difference; many people stay 5 to 10. Come down sooner if your feet start to tingle or go numb. Bending your knees or bringing your feet lower usually helps.

Is there an easier version?

Yes, and for many people it is the better one.

  • On a chair or sofa. Lie on your back on the floor and rest your calves on the seat of a chair or sofa, knees bent at about a right angle. This is gentler on the back of the legs and the lower back.
  • On the bed. Lie across the bed with your legs up the headboard or wall, or simply rest your calves on two pillows. This one is easy to do just before sleep.
  • With a cushion under your hips. A folded blanket under your bottom tilts the pelvis a little. Only use it if it feels comfortable; it is not required.

What does legs up the wall do?

Mostly, it makes you stop. Lying still, with your legs supported and your breath slow, is a simple way to shift from busy to resting. There is little research on this single pose by itself. What we have is about gentle yoga and relaxation in general: the NCCIH says research suggests yoga may help relieve stress and improve sleep, and that serious injuries from yoga are rare. That is a reason to try it gently, not a promise of a particular result.

Who should be careful with legs up the wall?

The NCCIH lists conditions that may call for changes to a yoga practice, including glaucoma, severe high blood pressure, lower back problems, knee or hip injuries and balance problems. Poses that raise the legs above the head or chest are worth checking with your doctor if you have any of these, or if you have heart or breathing problems. If you are pregnant, ask your midwife or doctor before lying flat on your back.

Stop at once if you feel light-headed, short of breath, or feel pain in your back or legs. Bring your legs down, roll to your side, and breathe normally.

When is the best time to do it?

Any time you want to slow down, or as the last step before bed. It fits well at the end of a bedtime yoga routine and works as one of the poses in restorative yoga at home. If you want something for a quick reset during the day, a five-minute reset between meetings is easier at a desk.

A voice for the five minutes

If you find it hard to stay still, a voice can help. CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. Its library has gentle yoga sessions guided in Bliss's voice, with a picture of each pose, and Breathe together has a Calm rhythm (4 in, 6 out) that Bliss can guide out loud while you rest. Bliss is not a therapist or a medical service. Talking to her by voice is free for up to 10 minutes a day.

Yoga for sleep is the full bedtime routine, and why a longer exhale calms you down explains the breath to use here. The yoga page and the stress page have more.

FAQ

How long should I hold legs up the wall?

Two to ten minutes. Come down sooner if your feet tingle or you feel uncomfortable.

Why do my feet tingle?

It is common in this pose. Bend your knees or lower your legs, and come down if it doesn't pass.

Is legs up the wall safe for everyone?

Not for everyone. Check with your doctor first if you have glaucoma, severe high blood pressure, heart or breathing problems, or are pregnant.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.