Supported Legs on a Chair
Also called Supported Legs Up · Calves on a Chair
This restorative position is a gentle alternative to Legs Up the Wall, suitable for nearly everyone.
- Level
- Beginner
- Hold
- 5–15 minutes
- Focus
- Restorative rest
- Steps
- 5 cues · ~1 min
- Legs heavy
- Back melting into the floor
Step by step
How to do Supported Legs on a Chair
StartLie on your back in front of a chair.
- 1
Lie on your back with a chair at your feet.
- 2
Lift the legs and rest the calves on the chair seat.
- 3
Adjust so the knees and hips are both at about 90°.
- 4
Rest the arms by your sides or on the belly.
- 5
Cover yourself with a blanket and close your eyes.
- ↩
Coming out. Lower the feet, roll onto your side and rest before sitting up.
Breath
Natural, relaxed breathing.
Focus
Restorative rest
Why practise it
Deeply relaxing; eases tired legs and lower back.
Alignment
Cues & common mistakes
Aim for Calves fully supported; lower back relaxed on the floor.
Teacher’s cues
- “Legs heavy”
- “Back melting into the floor”
Watch out for
Chair too far away so the legs strain.
Make it yours
Easier, harder, supported
Use cushions on the chair to adjust height.
- Legs Up the Wall
- Chair or sofa
- Blanket
In a sequence
Where it fits in a flow
This poseSupported Legs on a Chair
AfterCorpse Pose
Good to know
Questions
Can I do this on a sofa?
Yes, any stable surface at the right height works.
A restorative yoga prop variation.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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