Legs Up the Wall Yin

What this Yin class is

An hour of gentle Yin at the wall for tired, heavy legs. We begin by simply resting our legs up the wall to ground and settle, then move slowly through soft wall-supported shapes — a butterfly, a caterpillar fold, a wide straddle, a squat into happy baby, and a long reclined twist — before a full ten-minute relaxation to finish. The whole practice leans restful: gravity does much of the work while you soften and let the heaviness drain away. Come as you are — every pose has a gentler option and a deeper one.

Who this class is for

Anyone with tired, achy or swollen legs — after a long day on your feet, a lot of sitting, travel, or hard training — and anyone who simply wants to slow right down and soothe body and mind. It’s a soft, relaxing practice, so it’s lovely in the evening or before bed. New to Yin? Read the pose notes below first, then follow along at your own pace.

What you need

A clear stretch of wall and enough floor space to lie down with your legs up it — a door or the side of your bed works too. Keep a small pillow or cushion nearby to support your hips or head, and a blanket to cover yourself and stay cosy through the long relaxation at the end. Press pause whenever you need to.

How Yin Yoga works — three simple cues

• Find your edge. Come to about 60–80% of your capacity — a real stretch, but never forcing or straining. With the wall taking the weight, let the shape do the work.
• Hold for time. Yin poses are held a while; the length is where the change happens. Come out slowly, and come out sooner if you need to.
• Be still. Settle body and mind, and rest your attention on your breath and the feeling of your legs growing lighter.