← EXERCISE LIBRARYRecovery
Restorative Legs-Up-The-Wall with a Blanket
Legs resting vertically up a wall with a folded blanket under the pelvis and a long, quiet hold. Set up as a restorative position rather than an inversion, with slow breathing throughout.
- 01Fold a blanket into a firm rectangle and place it on the mat about six inches from the wall.
- 02Sit sideways with one hip against the wall, then swing the legs up as you lie back onto the blanket.
- 03Shuffle until the pelvis rests on the blanket, the low back is on the mat and the legs are vertical.
- 04Let the legs rest against the wall with the feet relaxed, and place the arms out to the sides or on the belly.
- 05Hold for five to fifteen minutes, then bend the knees to the chest, roll to one side, and sit up slowly.
- 01Blanket under the pelvis, not under the waist.
- 02Legs lean on the wall — do not hold them up.
- 03Count the exhale out to six and let it stay there.
- 01Sliding the hips right up against the wall — the hamstrings pull and the low back lifts off the floor.
- 02Keeping the legs actively engaged — the muscular effort defeats the purpose of a restorative hold.
- 03Standing straight up at the end — rolling to one side first is how you leave the position calmly.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.