The one yoga pose I rely on to help me recover after a long walk or hike
This pose offers more than just a good stretch
Long walks, hills and hikes are all fantastic ways to stay healthy, mobile and connected to the outdoors. But to keep hitting the trails well into old age, it’s worth spending some time on active recovery after a demanding walk.
Stiff muscles can impact joint mobility, which may hinder how well you hike (and enjoy your hikes) in the future. And it’s not only to stretch overworked muscles and release tightness, but to support your nervous system by helping relieve the impact of physical stress, too.
That’s why I turn to yoga for my post-hike recovery.
I’ve been a yoga student for almost 20 years and now work as a yoga therapist, so I know many postures that offer both a physical and mental recovery boost.
After a 10-hour hike across the Albanian Alps this summer, I got back to my guesthouse and flopped onto the bed. Not for a nap, but to do one of the best yoga poses for tired legs: legs up the wall pose (viparita karani in Sanskrit).
Why legs up the wall pose is good for you
Physically, it relieves tired muscles by encouraging blood flow and circulation. Elevating your legs also helps to counteract any swelling, puffiness or fatigue from hours on your feet.
It provides a gentle stretch through your hamstrings, glutes and lower back. You can easily adjust with the angle of your raised legs, making it accessible too.
But legs up the wall pose offers more than just a leg stretch.
On a deeper level, the pose will help you shift into a rest and recovery state—activating your parasympathetic nervous system. Resting supine and allowing your breath and body to settle into a natural rhythm, your heart rate slows, and you can tune into the present moment.
This helps to lower cortisol (the stress hormone) and reduce the lingering effects of your body’s stress response, encouraging rest and even better sleep.
How to do legs up the wall (Viparita karani)
- Sit side-on to a wall or bed headboard.
- Swing your legs up as you gently lower your back and head to the floor or bed.
- Place a pillow under your head for spinal alignment and comfort.
- Adjust your distance from the wall to allow for a bend in your knees if needed.
- Rest your hands on your abdomen or by your sides, breathing slowly and mindfully.
- Release the pose by bending your knees, rolling onto one side and sitting up.
Adjustments: You can do this pose with your lower legs resting on a couch or chair instead. You can also try this legs in the air version without any support, if you feel comfortable and able.
