Legs Up The Wall

How to do it

Sit sideways against a wall, hip touching the wall. Swing the legs up the wall as you lie down on your back. Wiggle the hips a few inches away from the wall so the legs can extend comfortably without strain — for most people, hips one to four inches from the wall is right. Arms rest at the sides, palms up. Close the eyes. Stay and let the legs go heavy.

Why it's good for runners

This is the single most useful recovery pose after a long run. Inverting the legs lets the lower-limb venous return work with gravity for once, pulling lymph and venous blood out of the heavy legs and back toward the heart. The legs feel materially lighter afterward. It also drops the heart rate and shifts the nervous system out of training mode, which is part of how the recovery itself happens.

Common mistakes

Don't push the hips right against the wall if it makes the lower back round hard — wiggle out a few inches until it's comfortable. Don't stay so long that the feet go numb; if the feet start tingling, bend the knees and bring the legs down. And don't fall asleep on the floor — set a timer.