Discover the Amazing Benefits of Wall Yoga
Using the support of a wall can transform your yoga practice. Wall yoga allows beginners to comfortably hold poses that might otherwise be too difficult on the floor. It also helps more advanced students deepen stretches, build strength, and find proper alignment in poses.
What is Wall Yoga?
As the name suggests, wall yoga involves using the sturdy surface of a wall for support during various poses. This allows you to balance poses safely while focusing on technique. The wall provides stability so you can relax into stretches more fully without worry of falling over.
You don't need any props for wall yoga. Simply rely on the wall itself to assist your body in poses that would normally require a lot of strength or flexibility to perform.
The Benefits of Wall Yoga
Adding some wall yoga into your regular yoga routine delivers many advantages:
- Builds strength and stamina
- Improves flexibility
- Enhances balance and body awareness
- Allows deeper stretching
- Prevents injury by providing support
- Teaches proper alignment
Whether you're brand new to yoga or an experienced practitioner, wall yoga offers the ideal adjustable prop to help you safely progress.
Beginner Wall Yoga Sequence
The following sequence features eight common beginner poses to introduce you to the benefits of wall yoga. Flow from one pose to the next, spending 1-5 minutes in each posture.
1. Standing Forward Fold
Stand with your back and sacrum against the wall, feet hip-width apart. Engage core muscles. Inhale and reach arms overhead. Exhale and hinge forward at hips, allowing torso to fall toward legs as you reach for floor. Let head and neck relax as arms and crown of head lightly touch wall behind you. Hold for 5-10 breaths.
2. Half Splits Pose
From Standing Forward Fold, step your right foot back into a lunge, right knee hovering 1 inch above the floor. Ensure front left knee stacks over ankle. Press hips toward wall behind you until you feel a stretch in the back leg. Place hands on wall for support. Hold for 5-10 breaths, then switch legs.
3. Lizard Lunge
From Downward Facing Dog, step right foot to outside of right hand. Lower left knee to the floor while pressing hips back. Rest forearms on the wall to relax torso while stretching hip flexors. Hold for 5-10 breaths, then switch sides.
4. Low Lunge Twist
From Lizard Lunge, bring right hand to the floor next to inside of front foot and sweep left arm straight up. Press left shoulder lightly to wall while twisting torso to the left. Keep hips square. Hold for 5 breaths, switch sides.
5. Supported Triangle Pose
From Low Lunge Twist, straighten front leg and reach front hand to wall so arm is parallel to the floor. Reach other arm straight toward ceiling. Turn torso toward wall, pressing hand into the wall. Keep both legs engaged and strong. Hold for 5 breaths, switch sides.
6. Support Bridge Pose
Lie on back with knees bent, feet on floor near sit bones. Push hips up as you extend arms along the floor with palms pressed to wall behind you. Engage core and glutes. Hold for 5-10 breaths.
7. Supported Shoulder Stand
From Bridge Pose, walk feet up wall behind you, allowing hips to lift higher while torso lowers to floor. Ground shoulders into floor and straighten legs fully, using wall to support body's weight. Hold 5 breaths, then slowly roll out of pose.
8. Reclined Bound Angle
Lie on back with knees bent and soles of feet together, allowing knees to open toward floor. Place each hand on its corresponding thigh. Relax shoulders to floor. Hold pose for 1-2 minutes.
Intermediate Wall Yoga Sequence
Take your wall yoga to the next level with this sequence of eight challenging poses requiring balance, strength, and focus. Spend 1-2 minutes in each pose.
1. Extended Leg Prayer Twist
Stand sideways along wall, right hand pressing into wall at shoulder height for balance. Bend left knee over right ankle. Extend right leg up, bending knee to lower right thigh near right shoulder. Press palms together at chest in prayer. Twist torso left. Hold for 5 breaths, switch sides.
2. Standing Split
Stand facing wall, left hand pressing into wall for balance. Shift weight to left as you extend right leg straight up behind you, allowing chest and right thigh to meet wall. Flex right foot. Engage leg muscles and core. Hold for 10 breaths, switch sides.
3. King Dancer Pose
Stand sideways with right hand on wall in front of chest. Bend left knee, lifting foot to left glute. Reach back with right hand to grab inside of left foot, extending left leg straight behind you. Push left thigh back as you press left foot into hand. Hold for 5 breaths, switch sides.
4. Crow Pose
Squat facing wall, knees wide. Place hands on floor in front of you and shift weight forward, lifting hips up to bring knees to outsides of upper arms. Press hands firmly to wall and straighten arms to support body weight. Engage core. Lift feet to balance on hands if able. Return to squat and repeat 3 times.
5. Scale Pose
Start in Plank pose with palms pressing floor under shoulders, body in straight line. Walk feet backwards up wall behind you, pushing hips up higher. Ground shoulders and straighten arms fully. Engage legs and core for support. Hold 5 breaths, then return to Plank.
6. Side Plank with Tree Pose
From Scale Pose, turn body sideways along wall, balancing on right hand and outer right foot. Bend left knee placing sole of left foot to inside of right thigh. Reach left arm straight up, body in diagonal line. Engage core. Hold for 5 breaths, switch sides.
7. Wild Thing
From Downward Facing Dog, lift right leg straight up, pulling hips slightly left. Externally rotate hips to bring right foot to wall behind left shoulder as you bend and sweep left arm straight up. Push hips back while pressing right foot into wall. Hold for 5 breaths, switch sides.
8. Headstand Prep
Face wall, placing top of head on floor a few inches from wall. Place hands on floor in front and tuck chin, forming a triangle shape with arms and head. Walk feet up wall, straightening legs fully with toes pulled back. Hold for 10 breaths, then slowly return feet to floor.
Tips for Safe and Effective Wall Yoga
Follow these guidelines as you begin exploring the benefits of wall yoga:
- Warm up muscles first with gentle standing or seated stretches
- Move slowly and focus on alignment
- Engage core and leg muscles for stability
- Use wall for support only, not to hang on it
- Soften knees to avoid hyperextension
- Listen to your body and come out of poses carefully
With consistent practice using the wall for assistance and safety, youll be mastering challenging poses with ease, improving flexibility and building total body strength!
FAQs
What are the benefits of wall yoga?
The wall provides stability, allowing beginners to safely hold poses while building strength and flexibility. It helps advanced students stretch deeper and achieve proper alignment. Using the wall prevents injury and teaches body awareness.
Do I need any equipment for wall yoga?
No, the only prop you need is a blank wall space. The sturdy surface substitutes for other supports like straps, blocks, or a partner to assist with challenging balancing and stretching poses.
What poses work best with wall support?
Standing and seated forward folds, lunges, splits, balances like Tree and Dancer pose, twists, backbends like Bridge, inversions like Shoulder Stand, and arm balances like Crow and Side Plank all benefit from the wall's stability.
Can wall yoga build strength?
Yes, stabilize yourself against the wall allows you to engage core and leg muscles more effectively to build strength over time as you hold poses. Balances and standing splits in particular strengthen muscles.
Is wall yoga still challenging for experienced yogis?
Absolutely. The wall provides support, but advanced students can use it to deepen stretches, work on technique, practice arm balances, safely progress to extreme poses like Scorpion, and hold poses longer to increase endurance.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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