What to look at
- Feet. Relaxed and pointing at the ceiling or slightly out to the sides. Do not stretch the toes: let the feet lie loose. The heels or calves touch the wall.
- Knees. Straight but not locked. If the backs of the thighs feel pulled, bend the knees a little or move further from the wall.
- Pelvis. Near the wall or a little further away, whatever is comfortable. For soft support, place a folded blanket under the hips.
- Back. Resting on the floor with the lower back relaxed. If the lower back arches uncomfortably, put a cushion under the hips or move away from the wall.
- Shoulders and arms. The shoulders lie on the floor and drop. The arms are out to the sides with the palms up or on the belly, as is comfortable.
- Neck and gaze. The neck is long and the back of the head heavy and free. The eyes are softly closed or look up.
- Breath. Breathe slowly and softly, with the belly rising on the inhale and falling on the exhale. There is nothing to control.
What it trains
The pose does not load the muscles but gives a pause: the legs rest on a support and the breath slows down. It suits the end of a workout or a long day.
Many people notice a feeling of lightness in the legs after a long walk or standing at work. This is a subjective sense of rest, not a medical effect.
Step by step
- Find a free stretch of wall and lay the mat perpendicular to it. If you want support under the hips, prepare a folded blanket.
- Sit sideways to the wall with the hip almost touching it and the knees bent.
- Pressing the hands into the floor, lie down on your side, then roll onto your back and lift the legs along the wall.
- Move the hips closer to the wall or a little further away until it feels comfortable. The knees may be slightly bent.
- Drop the shoulders and place the arms out to the sides with the palms up, or on the belly. Close the eyes or look up.
- Breathe evenly and let the legs rest on the wall without effort. If the legs go numb or tingle, bend the knees and lower the feet to the floor.
- To come out, bend the knees, roll onto your side and stay for a moment. Then sit up slowly, pressing into the hands.
Stay in the pose for three to five minutes, longer if it is comfortable. If tingling or numbness appears in the legs, bend the knees and rest before getting up.
How to tell it is going well
- The hips are near the wall and the legs rest loosely.
- The lower back is relaxed and the shoulders are on the floor.
- The breath is slow and even.
- There is no numbness or tingling in the legs.
Common mistakes
- Hips pressed to the wall when the legs feel tight. Move away from the wall or bend the knees a little. There is no need to stretch: the pose should be comfortable.
- Tense legs and feet. Relax the feet and knees and let the wall hold the weight of the legs.
- Getting up abruptly. Come out onto your side and do not stand at once. Give yourself a moment to lie and adjust.
- A squeezed lower back. Put a cushion under the hips or move away from the wall so the lower back can lie calmly.
Variations
Easier
- Knees bent. Bend the knees and place the feet on the wall. This reduces the stretch in the backs of the thighs.
- A cushion under the hips. Put a folded blanket or cushion under the hips and leave the head and shoulders on the floor.
Harder
- Longer and quieter. Extend the time to ten minutes and follow the breath without checking the clock.
- Legs wider. Take the legs wide apart along the wall without trying to stretch harder. Return if it becomes uncomfortable.
When to be more careful
If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.
- If numbness or tingling appears in the legs, bend the knees and lower the feet to the floor. If the lower back feels uncomfortable, add a support or come out of the pose.
- If you have concerns about blood pressure, the eyes or the back, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.
Where you will meet it
- Restorative: this pose often appears as a supported one, with a blanket or bolster under the hips.
- Yin: it is often used at the end of long holds.
- Yoga Nidra: it is often chosen as a lying position before a resting practice.
Paired poses
Try it in class
See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class
Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.
This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.