When you have run long distances, Legs-Up-the-Wall Pose can help you recover better and more quickly. It relieves tired or cramped legs and feet, gently stretches the back legs, front torso, and the back of the neck, relieves mild backache, and calms the mind
Place two folded blankets or a round yoga bolster about five to six inches away from a wall. Sit sideways on right end of the blanket stack, with your right side against the wall.
With one smooth movement, swing your legs up onto the wall and your shoulders and head down onto the floor.
The first few times you do this you may slide off the blankets and plop down with your buttocks on the floor. Don't get discouraged. Coming into this pose may take some practice.
Keep your legs relatively firm, just enough to hold them vertically in place. Let your arms rest six inches or more from your sides, palms facing up or place them into a cactus position. Close your eyes and breathe normally. The most important thing to do in this poses is "nothing"—just relax. Stay in this pose anywhere from one to five minutes.
To come out, bend your knees and push your feet against the wall to lift your pelvis off the support. Slide off the support onto the floor. Then, turn to the side. Stay on your side for a few breaths, then come up.
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