What Happens If You Hold Your Legs Up the Wall for 20 Minutes Daily

What was your last New Year’s resolution? To start doing sports? With more than half a year behind, you still have a chance not to fail it. Doing just one exercise a day for 20 minutes can benefit your health in a number of ways. Well, it’s not an exercise proper, rather it’s a yoga posture, but it is calming and easy to do. Ready to give it a try?

Image Credit: yogainbound.org

The first advantage of this posture is that it does not require any effort. You just lie on the floor with your legs resting against the wall. No sweat, no special equipment – just your body, the wall, and, to make it more therapeutic, a yoga block or a folded towel under your lower back.

Be it morning or the series time in the evening, you are likely to find 20 spare minutes to relax on the floor in a beneficial way. It’s just that simple.

Here is what health benefits may follow if you dedicate twenty minutes of your daily routine to holding this posture.

#1. Your muscles will thank you

Regardless of whether you are a fan of heels or not, you can eliminate the tension in your leg, foot, and hip muscles that results from walking for a long time or wearing shoes with stiletto heels. Your sore muscles will benefit from the session as they relax and do not bear all this weight.

#2. No swollen feet and legs

Holding your legs up can help regulate blood flow. Your feet and legs become swollen due to having too much fluid in the tissues. It usually happens if you have problems with your blood pressure or some diseases that cause water retention. When you lift your legs, gravity helps normalize the pressure in the tissues, and they become less swollen.

Image Credit: shutterstock.com / Dean Drobot

Exercising in the morning is more effective than exercising during other parts of the day, so why not introduce this posture into your daily routine?

#3. Better digestion

Legs Up The Wall is one of the postures that benefit digestion. As more blood flows to your bowels, it becomes easier for them to move the food being processed by the gastrointestinal tract. By promoting vermicular movement, you can reduce the risk of constipation.

#4. Calming effect

When you are in this posture, it is usually easier to breathe, which means more oxygen gets into your blood, thus helping the brain function better. As you relax, you also get less nervous, and tension in your neck vanishes. The benefits for your nervous system can be felt even as you lie on the floor, so you don’t have to do it for several consecutive days to experience the effect for the first time.

#5. Improved sleep

It can be difficult to fall asleep when your legs and feet are tingling and there is not enough oxygen in your blood. Sleep hygiene is one of the aspects of improving your sleep, and the posture in question can be a nice addition.

However beneficial to health the posture may be, you should consult a doctor whether it is right for you to do it. It is especially true of those with hypertension, problems with the spine, or leg injuries.

When you decide to try it, don’t forget that your body should not be too far from the wall. Moving it too close would be a mistake too – let there be a couple of inches between you and the surface.

Another tip is to wear loose clothes that do not prevent blood from flowing normally; otherwise, the effect could even be the opposite! No tight socks or pants – choose something that stretches well. If no one sees you, you can even be naked to ensure no fabric reduces the effect.


  1. 42yo who wakes up to stiff aching legs. I do this move for 15min every morning and my legs feel light and flexible for.the rest of the day. My feet do tingle when I sit upright and the blood rushes back into my legs and feet. But my lower body feels more oxygen filled and youthful again.

  2. I enjoy doing this exercise because I have feet pain and back pain and it really does wonders especially for my stress and anxiety.

  3. This works! Period..just started a week ago n I see benefits already..no swelling in legs n blood circulates in areas n I feel it.

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