Whether you took a longer ride than usual, tried a new exercise or simply spent all day on your feet, achy tired legs can make your whole body hurt and drag you down.
You know the feeling when you set out earlier for a long ride, take on that hill you haven't tackled before, take an extra long run on the beach, or you have just been on your feet all day, your legs are tired. Well I have some good news for you, put your legs up a wall, literally!
Our legs and feet ground us. They are our foundation, the structure on which our entire being rests. At some point all of us suffer from over-doing-it. It’s easy to get off-balance when you’re busy. Spending hours on your feet is exhausting! By putting some of the following yoga poses into the end of your workout, rides or working day, you'll soothe tired legs, bring yourself back into alignment, as well as calm your mind.
To maximize all the effects of your hard work, it’s important to take a little time out to recover and restore your body. Your body will thank you for taking a little extra time out.
These poses are known for a wide range of health benefits and their restorative nature gets the blood flowing to parts of the body that need it and are perfect for the end of a long day. Some of the many benefits include:-
Relieve swollen ankles and varicose veins
Restore tired feet or legs
Relieve mild backache
Regulate blood flow
Relieve symptoms of mild depression and insomnia
Read on to learn a few yoga poses that will rejuvenate your tired legs, ease your body, and calm your over-stimulated brain.
If you have a favourite pose that you use to relieve tired legs, leave a comment below. We would love to hear what it is!
* I find the best time to do these poses is in the evening, just before I go to bed!
Legs up the wall
This posture is one of the most nourishing, grounding and calming poses I can think of. Hanging out with your legs up the wall is one of the best ways to help drain tension from the legs, feet, and even the hips if you have them elevated on blocks or blanket. For the most benefit, practice the pose for at least 10 to 15 minutes, but even just hanging out for a minute or two will do the trick!
Wide Legged Legs on the Wall (Upavistha Konasana Variation)
From legs up the wall,, keep your legs straight and your bottom bones touching the wall. Start opening your legs into a v-shape until you reach that point where it's comfortable but you can feel it. Don't force the legs, let the gravity do the work. This pose opens the hips and stretches the inner thighs. Stay for 3 to 5 minutes, then slowly bring your legs back up.
Supine Pigeon on the wall
A great pose for stiff outer hips. Take your bottom bones a bit further from the wall. Start with both legs straight up against the wall, and bring the right ankle above the left knee (towards the thigh). Start to bend the left leg and let your foot slide down against the wall. Feel for how your hip feels, and slowly keep lowering the leg if your body allows. Stop when your ankle is parallel to your knee. If you would like a little more, gently press your right hand against your right knee. Stay for 3 to 5 minutes, and when coming out, keep both legs up for a few breaths before swapping to the other side.
Butterfly pose on the wall
Another great pose to open the hips and thighs, release stress and anxiety. Bring the soles of your feet together and slide the feet slowly down towards your hips. Take the knees as wide as you can, again, allowing gravity to do the work. Stay in the pose for 3 to 5 minutes, then slowly release.
Last but not the least, Happy Baby Pose. This pose relieves stress, gives a mild stretch on the inner groin, and relieves pain in the lower back. From butterfly, bring your knees close to your chest and take a hold of the inside or outsides of your feet with your hands. If you can't reach your feet, grab hold of the backs of your thighs. Lift the feet up so that the soles of your feet are facing the sky. Stay 3 minutes then slowly release and move into savasana for a minimum of 5 minutes.