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Legs Up the Wall is what many consider to be an essential restorative yoga pose that you can rely on when you’re feeling overstimulated or want to take a nap but can’t seem to fall asleep. What not everyone knows is that there are actually several variations of Legs Up the Wall that you can do to 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 create space to restore your physical, mental, and emotional well-being. Consider it permission to pause and rest whenever you need to.
The options start with the traditional variation of Legs Up the Wall and then move into a straddle variation with the legs further apart to stretch the inner thighs and hamstrings. Then you’ll take on a Deer Pose variation to target internal rotation of the hips and inner thighs before exploring Reclined Pigeon and Butterfly variations at the wall to target external hip rotation. These poses are suitable for everyone, regardless of your experience with yoga.
Practice the following series of poses in the evening. You can even try them in bed if there is no headboard in the way. You can also do them at any other time if you want to take it easy.
4 Variations on Legs Up the Wall
No matter how many poses you try, think of it as a low-effort exercise. Let the wall support you instead of holding yourself in position. Also, try to find some 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 want to move much once you get started.
Take your time getting into each pose. If you have your blankets, you can keep them handy in case you want to cover up, or maybe you have an eye pillow to cover your face, or if you’re using a bolster, you can play around with the distance from the wall a little bit. You can also choose what you want to do with your arms… maybe they go up or they can rest on your stomach or at your sides.
Whatever variation you practice, try to hold it for about 5 minutes.
Traditional legs against the wall
So with that in mind, let’s go ahead and just start with the traditional leg up the wall variation. I use a bolster in Legs Up the Wall because I prefer to have my hips slightly elevated, although the bolster is completely optional. If you don’t have a bolster at home and want to give it a try, you can use a bunch of bed pillows, couch cushions, or even thick folded blankets to elevate your hips a few inches off the ground.
You can also play around with the distance of the bolster from the wall. I like my bolster to be right up against the wall, maybe an inch or two.
I find it easier to get into the pose if I sit on the side of the bolster or mat and then, as I lift my legs, push my hips toward the wall and lower myself to the mat. Place your legs hip-width apart and rest them against the wall.
As you transition into the exercise, try to breathe into your belly each time you exhale.
In this first variation of the pose you stay in this pose for about 5 minutes in total. You just stay with yourself and relax completely.
1. Variation with spread legs against the wall
From the traditional Legs Up the Wall, you’ll want to let your legs slide slightly apart and closer to the floor. This is really where gravity does the work for you, so you’re not trying to force yourself into the form. You want to keep it comfortable. Your legs will probably naturally slide a little further apart as you rest here.
You can also change your arm position from the previous version if you want. Just let yourself breathe and come back to yourself.
2. Deer Pose in the Wall Variation
From Legs Up the Wall, bend your knees and bring your feet flat to the wall or down to your bolster. With your knees bent, internally rotate your right hip as if you were bringing your right knee up to the wall and let your right foot come down to the floor. Just let your left leg go out to the side wherever it wants. You’re not really focusing on what’s happening with your left leg. Just hang here and let yourself relax.
This creates a fairly intense stretch along your right inner thigh. Some of you may feel the intensity of the stretch in your right knee, so if you experience discomfort, come out of the pose slowly and try the Reclined Pigeon Pose variation that follows instead.
Slowly come out of the pose by straightening your legs and go to the other side.
3. Variation in the Reclining Pigeon Pose at 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 a comfortable amount, whether that’s when your shin is almost parallel to the floor or closer to the floor. This will bring your right hip into external hip rotation.
When you find a position that feels good, rest where you are. You want this to be a nurturing exercise, one that helps you do less. Keep reminding your facial muscles, your jaw, your shoulders, and your neck to relax a little more.
When you are ready, release the pose on this side and switch sides.
4. Butterfly Pose at the Wall Variation
From Legs Up the Wall, you come into a version similar to Butterfly Pose, as it’s called in yin yoga, or Bound Angle Pose (Baddha Konasana). Simply bring the soles of your feet together and let your knees fall apart. Your heels can be a little higher up the wall or they can slide down.
Place your hands and arms back where they are comfortable for you. And if for some reason this pose doesn’t feel right for you, you can simply return to the first variation we did together, the traditional Legs Up the Wall. Breathe deeply.
Sideways Savasana
When you are ready, bring your knees back together and simply roll onto your side and off your bolster as you come into a side position sometimes called Side Savasana. Rest your head on your arm and rest here for a few moments. After you have released these inversions, let yourself ground and come back into yourself so that you can feel the effects of this exercise and integrate it. If you have practiced these poses in bed, you can do this last pose under the covers. Stay here for about 10 breaths.
When you are ready, slowly push your hands into the floor and sit or remain seated. Close your eyes and pause here before continuing with your day or settling into your night.
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