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Exercise guide
Legs-Up-the-Wall Pose
A restorative position with the hips close to a wall and the legs resting vertically against it, used for recovery rather than for effort.
What this exercise works
- Muscles
- hamstrings · erector spinae
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Sit sideways next to a wall with one hip touching it.
- Swing the legs up the wall as you lie back, so the hips end close to the base of the wall.
- Let the legs rest against the wall with the feet relaxed and the arms open at the sides.
- Stay for the prescribed time, breathing slowly.
- Bend the knees and roll to one side to come out.
Technique cues and common mistakes
- Slide the hips a few centimetres away from the wall if the hamstrings feel pulled.
- Place a folded blanket under the pelvis for a gentler, more supported version.
- Keep the legs passive; this position is meant to cost no effort.