Serious Recovery Pose of the Month: Legs Up the Wall

Restorative yoga can help you stay relaxed during competition

By: Sage Rountree. Posted with permission from

In 2012, this column will look at ways to use restorative yoga to enhance your recovery. In this type of yoga, you stay in long supported holds of very simple poses, with your focus on being rather than doing. This makes a great complement to intense training. Resting in stillness, you’ll stimulate your parasympathetic nervous system, turning away from the sympathetic nervous system’s fight-or-flight demands and instead settling into deep relaxation. When you’re able to relax, you’re better able to maintain grace under pressure, leading to better performance.

The grandfather of all restorative poses is known simply as “legs up the wall.” It’s one of the easiest to do—all you need is a wall, a closed and locked door, or even a coffee table or chair. At its most basic, the pose simply involves putting your feet up. Getting into the position is the hardest part of it. These steps help you make a graceful entry:

… to read the remainder of the article go to: Serious Recovery Pose of the Month: Legs Up the Wall : LAVA Magazine


Sage Rountree is a USA Triathlon Level 2 Certified Coach and author of  The Athlete’s Guide to Yoga. Her latest book, The Athlete’s Guide to Recovery is available on Amazon. Her extensive research and work with triathletes and ultrarunners have taught her to value recovery. She leads yoga workshops nationwide and presents regularly for USA Triathlon. Follow her schedule at