Too much working, surfing, sitting, training, running or anything & everything in between?? Well here’s one of my FAVORITE “recovery yoga” sequences — using a wall — to give the legs, hips, & low back some tender, loving care. A really nice one to do at the end of the day!!
1. Legs Up the Wall
Begin sitting sideways to the wall, then lean back into your hands or elbows to support yourself as you kick your legs up the wall.
Relax your legs as much as you can and imagine them leaning into the support of the wall.
2. Prasarita/Wide-Legs at Wall
Slowly begin to explore letting your feet slide away from one another, coming into a sort of wide-leg, straddle position.
Don’t worry so much about depth here, instead find a shape that allows you to stay and relax in some.
3. Figure-4s at Wall
Gently send your legs back up the wall and cross one ankle over the opposite knee, making a figure-4 shape with your legs. Stay there or explore gently bending the knee of your straight leg and sliding that foot down the wall. Don’t forget to do the 2nd side!
4. Supta Baddha Konasana / Butterfly at Wall
Send your legs up the wall one last time before bringing the soles of your feet together (so that the pinky-toe edges of your feet will be resting on the wall) and allow your knees to fall open.
Explore slowly letting the pinky-toe edges of your feet slide down the wall as you settle into a shape that you, again, can comfortably hold & relax into.
5. Happy Baby w/ Feet on Wall
From Butterfly, bring the soles of your feet to the wall and, with your knees bent, walk your feet out so they are at least hip’s width or wider.
You can also explore turning your toes slightly out and heels slightly in.
FINISH UP
with a gentle, Supine Twist away from the wall & a Supported Bridge to round out your practice and get 360 degrees of hip love 🤍
ADDITIONAL TIPS:
Aim to stay in each shape for at least 1-2 minutes (or 5-10 breaths).
Especially for recovery, the goal isn’t to find a deep stretch in any of these, but instead to find a shape that allows you to comfortably stay in & relax.
Explore how close to / far from the wall your hips are. I often like to leave a little space between my hips & the wall so it feels like my legs can really lean into that support.
Use your hands (like I am) or any other props (blocks, pillows, blankets) to support you and to help you get comfortable & to relax.