Mobility · Yoga
Legs-Up-the-Wall Pose
Legs-Up-the-Wall Pose is a supported resting position with your back on the floor and your legs against a wall. It gently stretches the backs of your thighs without requiring active effort.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit sideways beside a clear wall with one hip close to it.
- Roll onto your back with your legs pivoting up against the wall.
- Rest your arms beside you with your palms facing up.
- Hold the position with your legs supported by the wall.
- Bend your knees toward your chest.
- Roll onto one side.
- Pause on your side for a few breaths.
- Press yourself up to sitting.
Form cues
- Let your shoulders feel heavy.
- Keep your knees soft.
- Breathe slowly and easily.
Common mistakes
- Hips too close to the wallMove your hips farther away until you feel only a mild stretch behind your thighs.
- Chin tipped sharply upwardPlace a thin folded blanket beneath your head if needed to keep your neck comfortable.
Safety
Forcing the position can strain the backs of your thighs or aggravate your lower back. A prolonged hold may cause tingling or numbness in your legs.
- Use a clear wall away from shelves or objects that could fall.
- End the hold if you notice pain, tingling, or numbness.
- Keep your pelvis on the floor while learning the pose.
If lying flat causes persistent back discomfort or dizziness, choose a position with your upper body raised and ask a physiotherapist or doctor for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 60–180 seconds
- Rest
- No rest timer
Start at the shorter end and extend the hold only while it remains comfortable.