Legs up the wall is a great way to unwind and restore at the end of the day. If you have been on your feet all day, running around (for work, play or parenthood) this pose has a number of benefits.

By slightly elevating the hips into a gentle inversion, you are reversing the flow of blood and getting it moving back away from the feet.

For this series I suggest having a bolster. But if you don’t have one, you can find some bed pillows, couch cushions or blankets. Find what you can use to support and lift the hips about six inches, while also able to get comfy and cozy.

You may also want to have a blanket or sweater to make sure you don’t get cold. Option as well to dim the lights or grab an eye pillow to place over them.

Hold each of these poses for about 5 minutes, in a manner similar to Yin. Get into the pose, find time to settle, and then be still – letting gravity do the work.

1. Traditional Legs Up the Wall – Place your prop up against the wall. Sit up on it sideways, then turn towards the wall. Lift the feet up to the wall, using hands on the ground to support you. Lower down, scooching the hips in close to the wall. Take time to set yourself up. Play around with the distance the hips are from the wall. Decide where you want to place your arms. Then let everything go as you hold here.

2. Straddle Variation – Start to slide the heels apart, towards the sides. Letting gravity do the work. Since you will be holding the pose for about 5 minutes, no need to push this too far right away. Find a nourishing position. Change the arm placement if you like.

3. Deer Variation – Bend the knees and bring the feet flat to the wall. Internally rotate the right hips, as if bringing the right knee to the wall and dropping the right foot to the floor. Walk the left foot a bit to the side. If this is painful, take a reclined pigeon version instead (with right ankle over left thigh and left foot on the wall).

Repeat on the other side.

4. Butterfly Variation – Bring the soles of the feet together and the knees apart. The heels might be higher or dropping down. Arms wherever you like.

5. Fetal Pose – Roll over to the right side, lowering off the bolster. Use the right arm to make a little pillow to support the head. Bend the knees in. Take a few moments here to integrate and feel the effects of the practice. Before slowly and carefully lifting back up.

This sequence comes from a half hour restorative practice I shared on YouTube and within my app.



Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →




Yoga for an Easy Morning

Yoga for an Easy Morning

A simple gentle stretch routine is guaranteed to be the best way to start your day. These poses will take just about 10 minutes and leave you feeling great in your body and ready to take on whatever lays ahead for you. No props are required, just roll out a mat. 1....

Creative Flow to Tap into Tapas

Creative Flow to Tap into Tapas

Are you a yoga teacher, or intermediate student that has found this page while looking for some inspiration for your self led home flows? Give this one a go. It will take about 20 minutes. In order to tap into the niyama of Tapas, we repeat most poses and mini flows...

7 Poses for Lower Body Balance and Strength

7 Poses for Lower Body Balance and Strength

As a yogi, balance poses can offer up a great challenge, to test yourself and progress your practice. These poses will help you strengthen your lower body and prepare for some more advanced poses. No props required. 1. Weight Distribution - Start in table top. Focus...