8 Yoga Poses for Your Restless Legs Everyday Health MenuNewslettersSearch Restless Legs Syndrome 8 Yoga Poses for Your Restless Legs Breathing and stretching isn't just good for your brain - use yoga to tame your restless legs syndrome. Medically ReviewedThe itching, tingling, and other unpleasant sensations of restless legs syndrome (RLS) can be stressful to deal with, and when you're not sleeping, those stress levels skyrocket. Yoga to the rescue! Research published in the journal "Evidence-Based Complementary and Alternative Medicine" has found that regular yoga poses and stretches can help ease those restless legs syndrome symptoms and help you sleep better, feel less stressed, and even lower blood pressure. Try these yoga poses and breathing tips from a therapeutic yoga instructor to help you find restless legs syndrome relief. Vipariti Karani Legs Up the Wall Pose "This is a wonderful posture for the evening and especially if you either sit or stand all day," noted Jyoti Solanki, RMT, RYT, registered massage therapist and certified yoga instructor at the Serona Centre in Ontario, Canada. Lie on your back with your legs extended up against the wall at a 90-degree angle. Stay in the position for 5 to 20 minutes to ease restless legs syndrome. However, Solanki cautioned that if you have uncontrolled high blood pressure, diabetes, or if you have your period or are pregnant, you should not practice this pose. Uttanasana Standing Forward Fold Standing with feet hip width apart, bend forward at the hips while keeping knees soft and lengthening the spine as you fold forward. "The idea of this pose is to stretch the back of the legs while letting the spine traction with gravity," said Solanki. "This is a pose to be practiced any time of day or night." Hold the stretch for about five to 10 breaths. Don't hold the pose for longer than is comfortable, and be careful if you have problems with blood pressure. Paschimottonasana Seated Forward Fold Sitting with feet extended straight in front of you, lengthen your spine and fold forward from the hips. Grasp your feet with your hands or wrap a belt around your feet and hold. "Bend and support knees with blankets as needed to allow the spine to be lengthened," said Solanki. Focus on stretching up rather than forward if it feels tight, and engage your feet and legs to stabilize the lower body. Breathe calmly and deeply and hold for five to 10 breaths. Janu Sirsasana Seated Forward Fold Variation Starting in the same position as the seated forward fold, bend one knee and hold it to the side to open the hip. Support the bent leg with a rolled blanket underneath and lengthen the spine. Inhale and draw your belly down on to your thigh, your nose over your knees. Hold this stretch for about five to 10 breaths, then repeat with the other leg, again with the knee bent and the hip opening out to the side. You can try this yoga pose in the morning or at night. Setu Bandhanasana Supported Bridge Pose Lie on your back with knees bent, feet flat on the floor hip distance apart. Support your lower back with a firm pillow or yoga block. Allow your body to relax. Stay in that position for two to five minutes, then remove the pillow/block and take up to five more breaths. Then roll to one side and push yourself to a seated position using your hands. "This is a great pose to do morning or night, but especially when you feel wound up," Solanki advised. Balasana Child' s Pose Kneel down and sit on your heels, folding your torso forward while keeping your arms at your sides. Rest your forehead on the floor, using some rolled blankets if you need extra support. Place a bolster between your knees and place piled blankets on the floor beneath you to support your trunk and head if you need it. Rest here for five to 20 minutes and breathe deeply. This yoga pose can help to decrease anxiety, too. Savasana Variation Basic Relaxation Pose Lie on your back with a blanket or pillow rolled under your knees and, if needed, under your arms, which should be outstretched to your sides. Make sure that the base of your skull is also comfortably supported. "Breathe gently and deeply relaxing your body as much as possible," said Solanki. "This will assist in calming the nervous system and should be practiced within an hour before bedtime." Rest in this restorative yoga pose for 10 to 20 minutes. Pranayama Deep Breathing "This is essentially a breathing exercise, which moves the breath in unique ways, allowing for different effects on the nervous system," explained Solanki. "At night, practicing calm, even breathing in a 1:1 ratio and then eventually building up to 1:2, allowing the exhale to lengthen more than the inhale." You can also try inhaling while blocking one nostril and alternating nostrils with each breath, which can help calm the nervous system, as well. Most Recent in Restless Legs Syndrome Night Owls Have a Higher Risk of Diabetes Heart Disease 11 Celebrities Who Struggle With Sleep Just Like the Rest of Us Health Problems Linked to Untreated Narcolepsy 4 Narcolepsy Symptoms That Can Impact Your Life — and How to Manage ThemNEWSLETTERS Sign up for our Healthy Living Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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