Supported Legs on a Chair
This restorative position is a gentle alternative to Legs Up the Wall, suitable for nearly everyone.
- Level
- Beginner
- Family
- Restorative
- Hold
- 5–15 minutes
- Works
- Legs, lower back
- Legs heavy
- Back melting into the floor
Step by step
How to do Supported Legs on a Chair
Begin Lie on your back in front of a chair.
- 01
Lie on your back with a chair at your feet.
- 02
Lift the legs and rest the calves on the chair seat.
- 03
Adjust so the knees and hips are both at about 90°.
- 04
Rest the arms by your sides or on the belly.
- 05
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
Calves fully supported; lower back relaxed on the floor.
Teacher’s cues
- “Legs heavy”
- “Back melting into the floor”
Common mistakes
Chair too far away so the legs strain.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Use cushions on the chair to adjust height.
Variations
- Legs Up the Wall
Props
- Chair or sofa
- Blanket
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
In later pregnancy, prefer side-lying rest.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A restorative yoga prop variation.
Questions
Can I do this on a sofa?
Yes, any stable surface at the right height works.