erin taylor jasyoga oiselle running

Whether you just crossed the finish line at a marathon (Boston or London, anyone?) or finished a big long run, Congrats! Now is the time to Hit Reset — use yoga to restore balance — and optimize the recovery process. Let’s be real, after 26.2, your legs are dead. One of the best ways to promote post-run recovery is to “invert” your legs (put them upside down), which helps to drain and recirculate any excess fluid, and is incredibly calming for your nervous system. Simply put: The wall is queen when it comes to recovery.

Use this quick wall-based (or side of your couch, or any wall-like surface) routine as often as possible in the weeks post-marathon to ease lingering stiffness and tension in your hamstrings, hips, and back. Hold each pose for 5–10 deep breaths, and Legs up the Wall for up to 15 minutes — if your knees, hips, or back are uncomfortable in any of these poses, move father away from the wall.


Butterfly at the Wall

  • Lie on your back and put your legs up the wall.
  • Bring the soles of your feet together so that your feet and all your toes connect.
  • Rest your arms open, palms up.


Figure 4 at the Wall

  • Put your feet flat on the wall so that your knees are bent at about a 90-degree angle.
  • Cross one ankle over your other knee, keeping that foot flexed, and keeping the knee of the leg that is touching the wall aligned over the ankle.
  • If needed, slide your foot farther up the wall to get the ankle crossed over the knee while keeping your spine neutral.
  • Rest your arms open, palms up.
  • Switch sides.


Squat at the Wall

  • Take your feet wider apart, keeping your feet flat on the wall, and turn your heels in/toes out.
  • Back up as far as needed to neutralize your spine, while staying close enough to the wall that you feel a strong stretch down the inseams of your legs, into your inner hips.
  • Rest your arms open, palms up.


Legs Up the Wall

  • Extend your legs up the wall.
  • Bend your knees slightly and turn your feet away from each other.
  • Rest your arms open, palms up.

For more post-run recovery, check out Jasyoga’s complete guide to marathon recovery, and hit up recovery videos in The 26.2 Collection, on Jasyoga Video.



Primary Subcategory

Training - Recover
Allyson Ely