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Legs Up the Wall is considered by many to be an essential restorative yoga pose that you can rely on whenever you’re feeling overstimulated or want to take a nap but don’t have time to fall asleep. What not everyone knows is that there are different variations of Legs Up the Wall that you can use to achieve slightly different effects.
The following practice can be used as a 30-minute restorative yoga class focused entirely on different versions of the traditional pose. You can simply try one or two of these variations on their own, or let the calming sequence be an invitation to surrender and give yourself the space to restore your physical, mental, and emotional well-being. Think of it as giving yourself permission to pause and rest at any time.
Options start with the traditional legs-up-the-wall variation, then move to a wider-legged straddle variation to stretch the inner thighs and hamstrings. Next, take a variation of deer pose to target internal hip rotation as well as the inner thighs before exploring reclining pigeon and butterfly wall variations to target external hip rotation. These poses are suitable for everyone, no matter your yoga experience.
Practice the following sequence of poses at night (you can even try them in bed if there’s no headboard to get in the way) or anytime you need to slow down.
4 variations of legs against the wall
No matter how many poses you try, treat it as a low-effort exercise. Let the wall support you rather than trying to hold you in position. Also, try to find a time when you are completely free of distractions. Turn off your phone, dim the lights, maybe put on some music, or whatever you need to set the mood and make sure you are comfortable. You won’t feel like moving around much once you get started.
Take your time to settle into each pose. If you have blankets, you can keep them handy in case you want to cover yourself, or maybe you have an eye pillow to cover your face, or if you are using a bolster, you can play around a bit with its distance from the wall. You can also choose what you want to do with your arms… maybe they come up over your head or they can rest on your belly or at your sides.
Whichever variation you practice, try to stay in this position for about 5 minutes.
Traditional legs against the wall
So, with that in mind, let’s move on to the traditional Legs Up the Wall variation. I use a bolster in Legs Up the Wall because I prefer to have my hips slightly elevated, though the prop is completely optional. If you don’t have a bolster at home and want to try it, you can stack bed pillows, couch cushions, or even folded thick blankets to help lift your hips several inches off the ground.
You can also play around a bit with the distance between the bolster and the wall. I like my bolster to be almost directly against the wall, about an inch or two away.
I find it easier to get into the pose if I sit sideways on the bolster or mat, then lift my legs up, move my hips toward the wall, and lower myself back onto the mat. Spread your legs hip-width apart and let them rest against the wall.
As you transition into your practice, try to continue breathing into your belly with each exhale.
You will stay here for about 5 minutes total in this first variation of the pose, simply staying present with yourself and completely relaxing.
1. Legs apart against the wall variation
Following the traditional Legs Up the Wall, invite your legs to spread outward and toward the ground. This is really where gravity does the work for you, so you’re not trying to force yourself into this shape. You want to keep it comfortable. Your legs will probably naturally spread out a little more during your time here.
You can also change the position of your arms from the previous version if you wish. Just let yourself breathe and come back to yourself.
2. Variation of the deer pose on the wall
Starting from the legs-up-the-wall position, bend your knees and bring your feet flat against the wall or down toward your bolster. With your knees bent, internally rotate your right hip as if you were trying to bring your right knee against the wall and let your right foot drop to the floor. Leave your left leg where it wants to be to the side. You’re not really focusing on what’s happening with your left leg. Just linger here and relax.
This creates a pretty intense stretch along your right inner thigh. Some of you may feel the intensity of the stretch in your right knee, so if you feel any discomfort, slowly come out of the pose and try the following variation of the Reclining Pigeon Pose instead.
Slowly come out of the pose by straightening your legs and moving towards the second side.
3. Variation of the pigeon pose lying against the wall
From Legs Up the Wall, simply cross your right ankle over the top of your left knee, then bend your left knee and keep your foot flat against the wall as you slowly lower it to a comfortable height, either where your shin is nearly parallel to the floor or closer to the floor. This brings your right hip into hip external rotation.
Once you find a position that works for you, rest wherever you are. You want this to be a rewarding practice, one that helps you accept doing less. Keep reminding your facial muscles, jaw, shoulders, and neck to relax a little more.
When you are ready, release the pose on that side and then switch to the other side.
4. Variation of the butterfly pose on the wall
From the legs-up-the-wall position, you’ll move into a version similar to butterfly pose, as it’s known in yin yoga, or bound angle pose (Baddha Konasana). Simply bring the soles of your feet together and allow your knees to spread apart. Your heels can be a little higher on the wall, or they can slide down.
Again, place your hands and arms wherever it feels comfortable for you. And if for some reason this pose doesn’t feel right to you, you can just go back to the first variation we did together, which is the traditional legs-up-the-wall pose. Breathe deeply.
Side Savasana
When you are ready, bring your knees together and roll to the side, away from your bolster, into a side lying position, sometimes called Side Savasana. Place your head on your arm and rest here for a few moments. After releasing these inversions, you allow yourself to be grounded and settled back into yourself so that you can feel the effects of this practice and allow it to integrate. If you have been practicing these poses in bed, you can take this final pose under the covers. Stay here for about 10 breaths.
When you are ready, slowly push your hands into the ground and sit or stay where you are. Close your eyes and pause here before continuing your day or settling in for the night.
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