Lying still under the covers enveloped by the healing nature of undisturbed sleep is only a dream for some people suffering from restless legs syndrome or RLS. Plagued by the urge to move their legs due to unusual feelings such as throbbing and pulling, some people with RLS experience the additional challenge of trying to work and go about their daily business exhausted and often depressed. While there is no cure for RLS, gentle and restorative yoga poses can help ease the effects.
Big Toe Pose
Come to a standing position with your feet hip-width apart. Lift your toes off the floor, then spread them before lowering them back down to the ground. Draw your upper leg muscles up and away from your knees. Straighten your back and lift your torso. Slide your shoulder blades down your back so they're not hunched up around your ears. Inhale, and then while exhaling slowly bend forward from your waist and wrap the first two fingers of each hand around each of your big toes. Keep lengthening your back as you breathe naturally. If the stretch is too intense for your hamstring muscles or the backs of your calves, bend your knees slightly. Remain in this pose for up to a minute.
Head to Knee Pose
Sit on the floor with your legs stretched straight in front of you. Draw your left foot towards your pelvis anchoring it against your upper right thigh. Let your left knee lay on the floor. Lengthen your torso by lifting it up from your waist. On an exhale, begin to fold forward from your waist with your hands sliding on top of, or on the floor beside your right leg. Only bend forward as far as your can go without causing strain on your lower back or hamstring muscles. If your can reach your toes then lightly grasp the sides of your right foot with your hands. Breathe normally throughout. Stay in this gentle stretch for up to a minute and then repeat the sequence on the other side.
Wide Angle Seated Forward Bend
While sitting on the floor spread your legs as far apart as you can without causing pain. Keep your feet flexed towards the ceiling. Inhale, and then while exhaling twist your torso slightly to the left. Fold forward from your waist over your left leg attempting to reach your toes. Only go as far as you can and if you can't grasp your left foot with both hands, let your hands lay lightly on top of your left leg. Stay in this position for five breaths and still bending from your waist walk your hands between your outstretched feet until you are facing forward. Relax for five breaths and then twisting from your waist to the right, walk your hands over to your right leg and take five breaths. Repeat the whole sequence as many times as you feel comfortable.
Legs Up the Wall Pose
Sit on the floor beside a wall in your house. Have a couple of folded up towels or blankets lying next to you. Scoot the edge of your right hip against the wall and then lift both legs together up the wall while laying your torso and head on the floor. Take this time for a couple of adjustments. While making sure your legs are perpendicular to the floor, decide if you feel more comfortable with your buttocks touching the wall and your back against the floor; or laying a few inches away and supported by the folded up towels which you can slide underneath your lower back. Stay in this pose for as long as you feel comfortable.
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