Legs Up the Wall

A supported inverted resting posture where the legs are lifted against a wall and the body is invited to settle.

“Rest back. Let the wall hold your legs. Breathe with ease.”

Legs Up the Wall offers a gentle way to explore inversion without weight bearing through the hands, arms or head. The wall provides support, while the floor receives the back body. The posture invites a shift in relationship to gravity, breath and rest.

The purpose is not to place the body in a perfect right angle. The purpose is to find a version where the legs can be supported and the body can soften without strain.

1. 1Sit sideways with one hip close to the wall.
2. 2Gently roll onto your back as your legs turn up the wall.
3. 3Adjust your distance from the wall until the backs of the legs feel supported.
4. 4Let your pelvis rest on the floor or on a folded blanket.
5. 5Allow the spine to settle into the ground.
6. 6Rest the arms in a comfortable position.
7. 7Soften the jaw, face and throat.
8. 8Let the breath move naturally.
9. 9Stay for as long as the shape remains comfortable.

Instead of searching for the “correct” position, notice:

• •How close to the wall feels spacious for your body?
• •Are the knees able to soften?
• •Does the pelvis feel supported or pulled?
• •Can the shoulders rest without effort?

Allow the breath to show you how the body is receiving the posture. If the breath becomes shallow, strained or restless, explore moving further from the wall or reducing the time in the shape.

Notice how the student arrives and whether the wall support helps them settle. Look for effort in the legs, face, abdomen or hands. Small changes in distance from the wall often make the posture feel very different.

Reflect after practising:

• •What distance from the wall felt most comfortable?
• •Did the legs feel held or active?
• •What did you notice in the breath as you stayed?

Rather than mistakes, you may notice:

• •Sitting too close to the wall
• •Locking the knees
• •Gripping the thighs
• •Lifting the chin
• •Holding the breath

• •Move further from the wall
• •Bend the knees slightly
• •Place a folded blanket under the pelvis
• •Rest the calves on a chair instead
• •Place a blanket under the head if comfortable

• ✓The legs feel supported.
• ✓Breathing remains comfortable.
• ✓The lower back feels at ease.
• ✓The body can rest without strong effort.