Yoga for restless legs: a slow bedtime routine to calm your legs

Your restless legs syndrome yoga plan

Reclining Hand-to-Big-Toe PoseSupta Padangusthasana BeginnerSupine Legs-Up-the-Wall PoseViparita Karani BeginnerSupine Wind-Relieving PosePavanamuktasana BeginnerSupine Child’s PoseBalasana BeginnerSeated Bridge PoseSetu Bandhasana BeginnerSupine Reclining Bound Angle PoseSupta Baddha Konasana BeginnerSupine Corpse PoseSavasana BeginnerSupine

More poses that help with restless legs syndrome

Add these once the session above feels easy, or swap one in when a pose does not suit you.

Low Lunge PoseAnjaneyasana BeginnerStanding Standing Forward BendUttanasana BeginnerStanding Staff PoseDandasana BeginnerSeated Head-to-Knee PoseJanu Sirsasana BeginnerSeated

Emerging evidence: Small or early trials look promising.

Guided meditation for restless legs syndrome

Breath Awareness Meditation (10 min, voice in 28 languages) · Body Scan Meditation (15 min, voice in 28 languages)

Yoga for restless legs is a simple, drug-free way to wind down in the evening when your legs will not settle. Restless legs syndrome (RLS, also called Willis–Ekbom disease) causes a strong urge to move the legs, often with tingling, crawling or aching feelings, and it usually gets worse when you rest at night. Gentle stretches, a supported inversion and slow breathing may ease the symptoms and help you sleep. This page gives you a bedtime routine, explains what the research shows and covers the other self-help steps that matter most.

Yoga does not cure RLS. If symptoms are frequent or spoil your sleep, see your doctor. RLS is often linked to low iron, and a simple blood test can check your iron stores. Pregnancy, kidney disease and some medicines (certain antihistamines and antidepressants) can also trigger it.

Does yoga help restless legs?

It may. Yoga works on RLS in three ways:

• Stretching the legs. Slow calf and hamstring stretches give the legs the movement they crave in a calm, controlled way.
• Calming the nervous system. Slow breathing and rest lower stress, and stress and poor sleep tend to make RLS worse.
• Better sleep habits. A fixed, relaxing bedtime routine is one of the self-help steps the NHS suggests for RLS.

So is yoga for restless legs syndrome worth trying? Yes, as part of a wider plan. It is safe, free and you can do it in bed.

What the research says

The evidence is emerging. In a small 2012 randomised trial, older women with RLS took an 8-week gentle yoga programme (two 90-minute classes a week plus home practice) or watched educational films. The yoga group slept better, with average sleep rising from 5.7 to 7.3 hours, and had less insomnia, anxiety, stress and lower blood pressure than the film group. Only 20 women with confirmed RLS took part, so the results need confirming in larger trials. The NHS lists daytime exercise, stretching, massage and a regular sleep routine among the self-help measures for RLS.

Bedtime yoga for restless legs: the routine

These are the poses in the guided session on this page, in a good order for the evening. The whole routine takes 15–20 minutes. You can do most of it on the bed, which makes it true bedtime yoga in bed.

1. Wind-relieving pose: release the lower back

Wind-relieving pose (Pavanamuktasana): lie on your back and hug one knee, then the other, then both, toward the chest. Rock gently from side to side. This settles the lower back and hips before you stretch the legs.

2. Reclining leg stretch with a strap

Reclining hand-to-big-toe pose (Supta Padangusthasana) is the key stretch for restless legs. Loop a strap, belt or scarf around the ball of one foot and lift the leg until you feel the back of the thigh and calf lengthen. Flex the foot toward you to reach the calf. Hold for 1–2 minutes with slow breaths, then change legs. Many people find this gives quick relief for restless legs.

3. Bridge pose

Bridge pose (Setu Bandhasana): knees bent, feet hip-width apart, lift the hips slowly and lower them, 5–6 times with the breath. Keep it slow; this is not a workout. For a restful version, slide a block or firm cushion under the sacrum and stay for a minute.

4. Legs up the wall

Legs-up-the-wall pose (Viparita Karani): sit side-on to a wall, then swing your legs up as you lie back. Rest the arms by your sides and stay 3–5 minutes. Many people find it soothes aching legs and heavy, restless feelings. If your legs start twitching, bend the knees and let the soles of the feet rest on the wall.

5. Reclining bound angle pose

Reclining bound angle pose (Supta Baddha Konasana): bring the soles of the feet together and let the knees fall open onto pillows. This gentle, yin-style hold opens the inner thighs and lets the whole body let go.

6. Child's pose

Child's pose (Balasana): kneel, sit back toward your heels and fold forward over a pillow. It stretches the front of the ankles and calms the breath. Skip it if kneeling hurts your knees.

7. Corpse pose and Yoga Nidra

Finish in corpse pose (Savasana) or simply lie down in bed. A guided Yoga Nidra for sleep is a useful relaxation technique before bed: it moves your attention through the body, which can take your mind off the urge to move.

Breathing to calm the body before bed

Nadi Shodhana (alternate nostril breathing) slows the breath and quietens the mind. Do 5 minutes sitting up in bed. Bhramari (humming bee breath), a soft hum on each out-breath, is another good way to relax before bed. Keep both slow and without breath holds.

How to relieve restless legs instantly

When symptoms strike at night, try these quick steps:

1. Get up and walk around for a minute, or stand and rise onto your toes a few times.
2. Do a standing calf stretch against a wall or the reclining strap stretch above.
3. Massage your calves and thighs firmly, or use a warm bath or a warm (not hot) pad.
4. Lie with your legs up the wall and breathe slowly with a long out-breath.
5. Distract your mind: read, do a puzzle or listen to a Yoga Nidra.

Other stretches for restless legs from the "more poses" list can help too: a low lunge for the front of the hip, a standing forward bend with soft knees, and head-to-knee pose for the hamstrings.

How to manage restless legs day to day

Home treatment for restless legs works best as a package. The NHS advises:

• Exercise during the day, such as walking, but avoid intense exercise late in the evening.
• Keep regular sleep times and a dark, quiet bedroom. Avoid daytime naps.
• Cut caffeine after midday and alcohol before bed. Avoid heavy late meals and screens before sleep.
• Get your iron checked. Iron supplements may help if levels are low, but take them only on medical advice.

If self-help is not enough, your doctor can suggest medicines. Physical therapy for restless legs, including physical therapy leg exercises in bed, may also be offered in some places. What works best for restless legs differs from person to person, so keep a simple diary of what helps. Our yoga for sleep plan has more ideas for the whole evening.

Yoga for restless legs in pregnancy

RLS is common in the later months of pregnancy and usually eases after the birth. Prenatal yoga for restless legs should be gentle: seated or side-lying calf stretches with a strap, cat–cow on hands and knees, and slow breathing. After about 20 weeks, avoid lying flat on your back for long; do legs up the wall only with your midwife's approval and with the head and shoulders raised. Ask your midwife to check your iron. See also yoga for pregnancy.

Can you do yoga before bedtime?

Yes, gentle yoga is ideal before bed. Keep it slow, low and quiet: floor or bed poses, long exhales, no fast flows or strong backbends. Aim to finish 15–30 minutes before lights out. Vigorous practice late at night can make RLS worse, so save stronger yoga for the morning.

Good yoga to do before bed is relaxed, not standing: all the relaxing yoga poses before bed on this page are done lying or seated. If getting down to the floor is hard, chair yoga before bed works too: seated calf stretches, ankle circles and slow breathing. How long should you do leg relaxation? Five minutes helps; 15–20 minutes of yoga before going to bed gives the nervous system time to settle.

Is yoga for restless legs safe? Side effects

Side effects are rare. Overstretching can leave the hamstrings sore, and some people notice twitching in legs up the wall; if so, bend the knees or come out. These yoga exercises for restless legs suit adults of any age, men and women alike.

Start the guided restless legs session

The 3D teacher shows each pose, and a calm voice guides you in 28 languages. Dim the lights, set the hold time to "longer" and start the guided session.

Research behind this plan

1. Innes 2012, Evidence-Based Complementary and Alternative Medicine: 8 weeks of gentle yoga in women with RLS improved sleep, mood, stress and blood pressure versus an educational film programme (20 women with confirmed RLS)
2. NHS, Restless legs syndrome. Self-help includes daytime exercise, stretching, massage and regular sleep; link with low iron

Medical note: yoga supports treatment; it does not replace it. Keep taking prescribed medicine and talk to your doctor before you start, especially with heart disease, uncontrolled blood pressure, recent surgery, pregnancy, epilepsy or severe pain. Read our medical disclaimer.