Yoga for Restless Legs: 8 Poses That Will Give You Some Relief

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Yoga For Restless Legs

8 Yoga Poses For Restless Leg Syndrome That Will Give You Some Relief

If you’ve ever had that creepy-crawly or herky-jerky feeling in your legs – especially when you’re trying to get some ZzZs – then you’re probably already familiar with Restless Leg Syndrome (RLS). For some it feels like pins and needs and for others it feels like a mild electric tingle.

RLS (Restless Leg Syndrome) is a neurological disorder, but the resulting sensation feels like you constantly need to move your legs. While it is sometimes related to a sleep disorder, most people experience difficulty falling and staying asleep, making it near impossible to get adequate rest.

Exercise, especially stretching, is one of the best ways to alleviate symptoms of restlessness. These 8 yoga poses for Restless Leg Syndrome can provide relief, and help you get to sleep.

Standing Forward Fold

Also called the Uttanasana in Sanskrit, this pose is a great way to unwind just before bedtime. The stretch in your legs will help lengthen your hamstrings as well as your calves and hips, which can calm those tingles. As a bonus, it can also relieve headaches and insomnia.

Don’t forget to breathe in the pose, as this position also works to quiet your inner monologue and minimize anxiety.

Full Forward Fold | both legs

The Janu Sirsasana is wonderful for really opening up your hips and elongating your back muscles. When done with proper form, you’ll feel your spine extend at every stage of the pose. You should also feel some relief in your knees, as there shouldn’t be any pressure on your joints. With regular practice, you’ll find this pose can help quiet your body, relax your mind, and prepare you for a restful sleep.

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8 Yoga Poses for Restless Leg Syndrome (RLS).
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Downward Dog (Pedal) | 5 breaths per side

The Downward Dog Pedal pose was one of the first poses I ever tried and it definitely won me over.  While suffering from Postural Orthostatic Tachycardia Syndrome (POTS) made this pose impossible for me for years (I would pass out if I tried to sit up, bend over, basically move at all! Haha!).  However, as I recovered this was one of my favorite poses.

At first I would black out every time I would bed over, but eventually as I continued to try to hold it for longer and longer the nausea went away and I could feel my body adjusting to the strain I was putting on it.

Half Forward Fold | 6 breaths per side

Now that you’ve got the Full Forward Fold with both legs down, alternate on each side. Concentrate on your breathing pattern, taking in a deep breath to a count of six, and releasing your entire breath to another count of six.

You’ll feel the stretch in your hamstrings, shoulders, and your spine while the breathing exercises soothes your thoughts.

Triangle Pose

Also called Trikonasana, the Triangle Pose is considered to be a foundational yoga pose. It helps to stretch your legs as well as open up your shoulders and chest; this is a great position to practice deep breathing.

You can modify the pose by using a brick or block if you’re not yet flexible enough to reach the floor. This position is a great full body stretch, perfect if you’re running short on time.

Pigeon Pose | 5 breaths per side

Tight or stiff hips are often associated with Restless Leg Syndrome. This is often considered to be caused by insufficient stretching or bad posture.

The Pigeon Pose, or Kapotasana, opens up your hips by lengthening your hip flexor muscles and releasing tightness in your hip sockets. Settle into the position, then shift your focus to your breathing, taking 5 deep breaths on each side.

Warrior 1 | 5 Breaths Per Side 

Warrior 1 pose will help your restless legs in so many ways (It helped me!).  It stretches your upper and lower body as you lift your arms above your head and lean back as far as you can, or stretch upwards as high as you can.

But it also really helps get out the restlessness in your legs as it requires you to use your strength and hold an uncomfortable lunge pose. This allows you to release all the pent up anxiety you may be carrying in your legs.

I hope you have found this post enjoyable and helpful!  Have you ever battled restless legs?  Please let me know if you have any tips in the comments below!  (My husband is tired of getting kicked in the middle of the night ;) )