See this photo? That was me attempting to do legs up the wall pose.
But for some reason, my 87-pound rescue dog, James Earl Jones, thought I was inviting him to pounce on me. LOL.
Legs up the wall pose is one of the easiest yoga poses to do, and has so many benefits for moms.
Legs Up the Wall Pose
So, how do you do legs up the wall pose? Lie on your back with your bum close to the wall, and then extend your legs up the wall at a 90-degree angle so they’re resting fully against the wall. Basically, that’s it.
Here’s a great video from Kathryn Budig that shows you exactly how to do Legs up the wall. (FYI: I don’t use the leg strap she mentions.)
Rest in this position for 5-20 minutes to experience these benefits:
7 Benefits of Legs Up the Wall Pose
Caution: this pose is not recommended if you have high blood pressure, glaucoma, or diabetes, or if you’re pregnant or menstruating.
1. A reduction in swelling of the legs and feet
Having your feet up like this reverses gravity and allows fluids to flow, which is awesome if you’re on your feet all day like most moms.
2. Relief for restless leg syndrome
This pose soothes tired leg muscles and can alleviate the itchy, jumpy sensations of restless leg syndrome. My oldest daughter and I both have RLS, and legs up the wall is the quickest way to relieve it. Even doing “legs up in the air while you’re in bed” is helpful, especially since nighttime is when RLS seems to rear its twitchy head. ;)
3. The power of handstands without the strain
Handstands are really good for you, but they can be challenging if your upper body strength is underdeveloped. Legs up the wall gets your blood, fluids, and digestive system moving without any wrist or shoulder strain.
4. A gentle hip, back, and leg stretch
Legs up the wall gives your hips, back, and leg muscles a slow, gentle stretch.
5. The signal to slow down
When you’re in this pose, your brain and nervous system get the cue to quiet down and you can feel the stress just drain out of you.
6. Zero to catching Zzzs is a breeze
If you suffer from insomnia, do this pose before bed. Your body and mind are so relaxed that sleep comes easily and quickly. (Need some more help with sleep? Have no fear, there’s a post right here.)
7. A simple retreat
Lord knows that moms rarely get a break, let alone a trip to the spa. Legs up the wall gives you a simple, restful break from the busyness of motherhood. At least until your dog or kids pounce on you. ;)