I tried this five-minute yoga flow before bed and it instantly fixed my heavy legs after a hard workout

I blame the walking lunges.

Last week I ran my first solo HYROX race in London. It was fun, at first. Until my lack of adequate preparation caught up with me during the penultimate workout station.

Every few walking lunges, with a 45lb sandbag over my shoulders, sent my quads into an uncomfortable spasm.

I just about managed to shake off the cramp and get round the rest of the course, but over the next few days delayed onset muscle soreness (DOMS) bit in a big way.

I tried some gentle active recovery. I tried using a massage gun and compression boots. I stretched, rehydrated and replenished with copious helpings of carbs and protein (aka pepperoni pizza).

But, ultimately, a five-minute pre-bed yoga flow I discovered on Instagram got me back on my feet—ironically by getting me off them.

What I thought of the yoga flow

This four-move routine from yoga teacher Leanne Lent via Yoga-Go, is designed as a bedtime flow to improve sleep quality.

I found the legs up the wall pose especially helpful to relax my central nervous system, boost circulation and make my legs feel generally less heavy and tender.

According to a 2024 review of research, this happens through lymphatic drainage and the flow of deoxygenated blood from the legs, back to the heart (aka the venous return), helping reduce swelling and clear lactic acid.

Lent holds this pose for 60 seconds, but I extended it for two to three minutes, which felt like it did the trick. After a light pins-and-needles sensation in my feet and calves, a soothing wave of relaxation came next.

Child's pose that followed eased tension in my chest, hips and lower back.

I found the reclined butterfly pose a bit challenging for my hips, so I would recommend popping bigger cushions under each knee if you need it.

The reclined twist was a nice way to finish, helping mobilize my thoracic spine and get more blood flowing around my body.

How to do the five-minute bedtime yoga flow

Legs up the wall

Time: 60sec

• Remove the pillows from your bed and shuffle your buttocks close to the wall or your headboard.
• Extend your legs straight up against the wall.
• Lie back, relax and breathe deeply.

Child’s pose

Time: 60sec

• Kneel with your knees wider than hip-width apart and a pillow in front of you.
• Sit your butt back onto your heels, then fold forward, pressing your chest into the pillow.
• Reach your arms forward, rest them on the pillow or place them by your sides.
• Breathe deeply into the stretch.

Reclined butterfly pose

Time: 60sec

• Lie on your back with two pillows on either side of your hips.
• Bend your knees, place the soles of your feet together and let your knees drop onto the pillows.
• Breathe deeply into the stretch.
• Adjust the height of the cushions for your mobility.

Reclined twist

Time: 60sec each side

• Lie on your back with your knees bent, legs together, arms extended to the side and spine neutral.
• Slowly and with control, lower your knees to the right until they rest on the bed, or as far as is comfortable.
• Hold for time, then repeat on the other side.