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Yoga for restless legs: a 30-minute evening class with calf, thigh and hip stretches and a 10-minute rest

A gentle 30-minute class in the shape of the main yoga trial in restless legs syndrome: breathing, easy standing poses, slow calf, thigh, hamstring and hip stretches, then a 10-minute rest lying down. The trial paper doesn't list its poses, so the structure of this class is our editorial choice and hasn't been tested. Do it early in the evening on most days, at a gentle effort in a room that isn't hot, and finish well before bed: NHS inform says "do not exercise before bed" but also "take time to relax before bed", and this class keeps to the relaxing side (our suggestion). If it seems to stir your symptoms up, do it earlier. On 3 days a week, do our restless legs exercises routine (a walk and leg strength) earlier in the day. Yoga doesn't replace seeing a GP, who can check your iron and your medicines.

30 minBeginner15 movesA wall · Firm cushionHip flexors · Calves · Quads · Glutes · Hip abductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Arrive and breathe (3 minutes)

  1. Easy pose (Sukhasana)1 min
    Beginner · Hip flexors, Back · 3D demoSit on a folded blanket or the edge of a chair; let your legs be still or move them as you needHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Move the legs (about 6 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even through both feetHarder: Tree pose (Vrksasana)
  2. Slow calf raise8 to 12
    Beginner · Calves · 3D demoHolding the counter; rise slowly and lower slowlyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance; this is gentle, not a workoutEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Leg stretches at the wall (about 4 minutes)

  1. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoBack heel down, a gentle stretch, no bouncingEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch30 s each leg
    Beginner · Calves · 3D demoBend the back knee to move the stretch lowerEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  3. Standing quad stretch30 s each leg
    Beginner · Quads, Hip flexors · 3D demoA hand on the wallEasier: Side-lying quad stretch with a strapHarder: Couch stretch

On the floor (about 7 minutes)

  1. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoA strap round the foot, the other knee bentEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Single knee-to-chest stretch30 s each side
    Beginner · Glutes, Back, Hip flexors · 3D demoHug one knee in gently, the other leg long or bentHarder: 90/90 hip lift-off
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thighHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  4. Hip windshield wipers10 slow passes side to side
    Beginner · Glutes, Adductors · 3D demoFeet wide, knees falling gently side to sideEasier: Supine heel slideHarder: 90/90 switch
  5. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)

Rest (10 minutes)

  1. Corpse pose (Savasana)10 min
    Beginner · 3D demoA guided body scan or slow breathing. If the urge to move comes, get up, walk or stretch your legs, then lie back down

Tips

  • If the urge to move comes during a pose or the rest, get up, walk or stretch your legs, then come back (our suggestion, from the NHS's "try walking, stretching or massaging your legs when you're having symptoms").
  • Keep sun salutations, power yoga and hot yoga for the morning or early afternoon (our suggestion): German guidelines say "Intense exercise in the afternoon or evening seems to worsen RLS symptoms at night".
  • Legs up the wall, for 2 minutes as in our bedtime stretch routine, can replace reclining bound angle if you like it, though no study has tested it for restless legs. Its move page says: "With glaucoma, ask your eye doctor first: eye pressure rises a little in this position. With high blood pressure that isn't under control, don't raise your hips. With heart failure, or kidney or liver disease that causes fluid build-up, ask your doctor first."
  • In pregnancy, as the corpse pose page says, "from the end of the first trimester of pregnancy lie on your side or prop the upper body up instead of lying flat"; do the floor stretches propped up too, and see our prenatal yoga class (our suggestion).
  • On dialysis, follow your unit's advice on stretching: in small trials, leg stretches were done during dialysis sessions (our suggestion).
  • See your GP, as our restless legs exercise guide says, if: "Restless legs are stopping you sleeping or affecting your mental health, or self-help hasn't worked." Ask about your iron there rather than taking supplements on your own: RLS-UK says "you should always consult a medical practitioner before taking any supplements."
  • "You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time."
  • Stop and call 999 for chest pain, severe breathlessness or someone collapsing, and see our yoga for restless legs guide for the other warning signs.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for restless legs: a 30-minute evening class with calf, thigh and hip stretches and a 10-minute rest take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.