Relax and Recover with Marlon’s Legs Up the Wall Pose

Trainer Marlon is in the gym demonstrating Legs Up the Wall (Viparita Karani), a deeply restorative pose that promotes relaxation, circulation, and recovery. This gentle inversion is perfect for winding down after a workout or relieving stress at the end of a long day.

How to Perform Legs Up the Wall:
Find a Wall: Sit sideways with one hip touching the wall.

Swing Your Legs Up: Gently lie back as you swing your legs up onto the wall, keeping your sit bones as close to the wall as comfortably possible.

Adjust Your Position: Let your arms rest at your sides, palms facing up. You can use a mat, cushion, or folded blanket under your hips for support if needed.

Relax: Close your eyes and breathe deeply. Stay in the pose for 5–10 minutes or longer if desired.

Exit Slowly: To come out, bend your knees and roll to one side before sitting up slowly.

Why It’s Effective:
Legs Up the Wall helps reduce swelling and fatigue in the legs, calms the nervous system, and gently stretches the hamstrings and lower back. It’s ideal for post-workout recovery, relaxation, or even improving sleep quality.

Pro Tip from Marlon:
Focus on slow, deep breaths to enhance the calming effect.

If you have tight hamstrings, move slightly away from the wall to lessen the stretch.

This pose pairs well with soothing music or meditation for total relaxation.

Watch Marlon’s video to experience the Legs Up the Wall pose and make it part of your recovery and relaxation routine.