About This Practice

A deeply restful practice in the legs-up-the-wall position, letting your body be fully supported while the breath and mind grow quiet.

Benefits

A supported position for physical rest
A quieter, more settled mind
A gentle shift toward stillness and ease
A softened, unhurried feeling to carry into the rest of your day, or into sleep

When to Practice

In the afternoon when energy dips, or in the evening to unwind before sleep

How to Practice

You'll need a clear stretch of wall and a little floor space. A folded blanket or cushion is useful — for under your hips, or under your head. Wear something comfortable, and give yourself room to lie down fully. If resting your legs straight up the wall feels like too much, supporting your calves on a chair or sofa cushion is a comfortable alternative that may feel easier on the backs of the legs, knees softly bent. Choose whichever lets your legs feel completely at ease. The most important part is coming out slowly. Bend your knees, roll onto your side, and rest there before you sit up, so you rise gently and without a rush of dizziness.

Science & Research

Resting quietly with the legs elevated, and letting the breath slow, is a long-used, gentle way to invite stillness and a feeling of calm.

Tips

Rest your hips a comfortable distance from the wall — closer for a fuller stretch, further away for pure ease. There's no single right position.
A folded blanket under the hips or head can make the whole pose more comfortable.
Keep the room dim and warm if you can — the body settles more easily when it feels safe and cosy.
Always come out slowly, resting on your side before you sit up.

Precautions

Come out of the pose slowly to avoid dizziness. Stop if you feel pain, numbness, tingling, dizziness or breathlessness. During later pregnancy, choose a side-lying rest rather than lying flat, unless your midwife or clinician has advised otherwise. If you have glaucoma or another condition for which leg elevation or inversions have been restricted, check with your clinician first. Never practise while driving.

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