Legs Up the Wall with Slow Breathing

Students lie down with their legs resting straight up the wall and practice slow breathing, a position that helps blood return from the legs and feels restful after running or jumping. It targets recovery and relaxation.

How to play

1. Each student sets a yoga mat perpendicular to the wall, leaving about 3 feet between mats (1 min).
2. Sit sideways against the wall, then swing the legs up onto it while lowering the back to the mat; the teacher demonstrates first (1 min).
3. Adjust the distance: hips close to the wall and knees slightly bent if the hamstrings pull (0.5 min).
4. Slow breathing for 3 minutes: inhale for 4 counts and exhale for 6, hands on the belly; the teacher cues the rhythm only during the first minute.
5. Lower the legs by bending the knees, roll to one side, and rest there 30 seconds before sitting up (1 min).
6. Wrap-up seated: each student describes how their legs feel in one word (0.5 min).

Rules

• Get into and out of the pose slowly, always rolling to the side.
• No muddy shoes or dirty bare feet on the wall.
• If your feet tingle a lot, bend your knees or lower your legs.
• Stay silent during the breathing.

Variations

Adaptations

• Limited mobility: lie with the legs raised on a bench or rolled mat, with help getting into position.
• Visual impairment: the teacher talks the student into and out of the pose step by step.
• High blood pressure, eye conditions, or discomfort being inverted: stay lying with knees bent and feet on the floor.

Learning goals

• Use a recovery position after lower-body work.
• Regulate breathing with exhales longer than inhales.
• Get into and out of a pose safely.

Equipment for a class of 25

• yoga mats: 25
• walls

Teacher tip

Set mats against the wall before the class arrives. It's ideal after running or jumping days; also suggest it for home after long hours of studying.

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