Common Wall Yoga Postures For Beginners: Yoga Off The Wall!

Wall Yoga Postures:

Wall yoga postures can seem intimidating at first. However, there are many accessible poses that beginner yogis can try on their own with the support of a simple, wall! Here, we’ll discuss yoga positions that can be done on the wall, and how you can practice this type of yoga as a beginner, successfully.

Oftentimes, as a beginner yogi, it’s difficult to know where to start, and frankly, what positions you are capable of doing. So we’ve compiled some simple wall yoga poses to get started. These poses can be done in your home, with minimal yoga equipment.

What Are Wall Yoga Postures?

Wall yoga is a type of yoga that is practiced with the aid of a wall. In some cases, people attach straps and other yoga props to their walls to perform incredible feats of flexibility. However, as a beginner, it’s appropriate to use caution. Specifically, because you are still learning what your body is capable of.

As a beginner yogi, you can perform simple and restorative poses with just the use of a mat, your body, and a wall!

What Are The Benefits of Wall Yoga Postures?

Truly, many of the same benefits of yoga in general, hold true with wall yoga. Wall yoga is great for full-body circulation and decompression. Our bodies build-up all kinds of tension and stress throughout the day, both physically and mentally. Performing even “simple” wall yoga asanas, can help alleviate stress, and support the use of yoga for healing purposes. 

Wall yoga can be used for prolonged sessions of yoga. For example, say you want to maintain a specific posture for an extended duration. Using a wall can make this possible, while also allowing you to sequence into another pose, or more deeply into the current one. Alternatively, try utilizing a partner to help with yoga postures. Having that helping hand may not just help with the asana or sequence, but can add to your relationship with said partner.

So, even being a complete beginner, you can do this! Use props or aides around you to enhance your practice in a safe and effective manner.

Top Wall Yoga Postures For Beginners:

* Disclaimer: Please DON’T start with the above posture, haha!

In our concluding segment, we’ll explore some of the most effective off-the-wall yoga postures and poses. These asanas are ideal for beginners or as a part of a warm-up routine. Practicing wall yoga can be an enjoyable and simultaneously challenging experience, offering both relaxation and a test of your abilities.

The beauty of yoga lies in its versatility and its unique significance to each practitioner. It’s particularly beneficial for achieving a harmonious balance between the body and the mind.

If you’re just starting out with yoga, remember that, much like any form of exercise, it’s about challenging yourself as well as discovering more about yourself. Start gently, using various tools as aids to gradually build confidence. This approach will allow you to progressively delve into more complex physical movements and gain deeper mental clarity.

Legs Up The Wall Pose:

Legs up the wall pose, or Viparita Karani pose. A beginner friendly pose, easily used as a warm-up asana or cool-down. In addition, legs up the wall pose helps promote alignment and aides with lower extremity swelling, facilitating blood circulation back to the core of your body.

Firstly, set up your mat against the wall. Alternatively, use a pillow, cushion, or a yoga blanket under your hips/lower back. Lay your mat vertically. Then, proceed to the ground. You’ll want your back against the ground/mat and your legs up the wall, as the name implies. 

Your hips should be positioned as close to the wall as you can get them. Conquer this by placing your butt, against the wall. Then, carefully climb your feet upwards, continuing at your own pace.

Remain in this pose to comfort. You can take short breaks even allowing your legs (at the knee) to bend down, and rest. The placement of your hands may vary. For example, keep them behind you head, on your tummy, or parallel at your sides.

Viparita Karani can be an addition to a restorative routine. Specifically, this pose can h beeld for an extended time period. Prolonging this pose can release compression in the lower back.

Here is a Quick Glimpse of Legs Up the Wall Pose:

Downward Facing Dog:

Downward-Facing Dog is a popular yoga pose that can accomplished on your mat and with the aid of a wall. Oftentimes, a modified version of the pose is easier on your joints, while still helping to promote posture and stability. In addition, Downward Dog is beginner friendly and results in a great overall body stretch.

Downward Dog benefits your back, legs, chest, and shoulders. If your body isn’t ready to support authentic Downward Facing Dog, this is a great way to build-up to this fundamental yoga pose!

To perform Downward Dog on the wall, start by placing your mat in a vertical position. The mat should be somewhat close to the wall. Next, stand straight at an arm’s length away from the wall. This way you can fully stretch out your arms. 

Begin to stretch your palms out, touching the wall. Your legs should be roughly shoulder width apart. Walk your hands down the wall as you simultaneously bend at the hip, keeping your torso straight. Your hands can be slightly above your head plane and your arms should be fully extended out. 

Lean your body weight into this position. Importantly, making sure your spine is not curved or bent. You’ll want to keep your back straight and your head in-between your shoulders. This way, supporting posture, flexibility, and muscle tone improvement. Hold this position. Then, carefully walk back up the wall.

Here is a Quick Glimpse into “Wall” Downward Facing Dog Pose

Reclined Head to Big Toe Pose:

The subsequent posture can be performed in a reclined stance, known as the reclined head-to-big-toe pose, which targets the arms, legs, and back.

For this exercise, you’ll need a mat, a strap for your legs, and a wall. Start by lying down on your mat in a horizontal position. Keep your back flat on the mat with both legs extended in front of you, pressing the heels of your feet against the wall.

Next, loop the strap around one foot and gently lift that leg upwards, aiming for a ninety-degree angle. Ensure that your upper body remains relaxed on the mat – your back should be firmly against the mat, and your shoulders should stay grounded. Your elbows can be slightly bent but should also remain on the mat.

The opposite leg should stay extended, with your foot firmly pressed against the wall to stabilize the pose. After holding the pose with one leg, switch to the other leg to ensure a balanced practice.

Standing Forward Bend:

The last of the wall yoga poses we’ll discuss is simple, yet effective. This pose can be used as a preparatory pose to the authentic standing forward bend. Oftentimes, this pose is ideal for individuals that experience stress/tension in the hips, legs, or hamstrings.

First, stand-up straight, leaning your butt against the wall. Keep your feet shoulder width apart. Then, walk your heels closer to the wall.

The closer to the wall, the deeper this stretch becomes. Then, once your legs are situated, bend your knees slightly, begin to fold forward. Make sure that your back remains straight. Hunching over makes this pose less effective.

Then, touch the ground with your palms. If you need help, you can also use a yoga block shortening your distance. Hold this pose for 30 seconds. Oftentimes, you’ll notice the ability to build-up the time or distance you can hold or stretch, if done consistently.

A Quick Glimpse of the Standing Forward Bend Using the Wall

Alternatively you can try this forward bend, facing the wall.

Final Thoughts:

A few of the aspects we love about yoga is, that it can be for anyone. Moreover, you can proceed at your own pace, it’s challenging, and it has both benefits for the mind and body. The ability to modify poses to fit your needs is crucial for many yogis. Thus, using a wall for support, really allows beginners yogis to build-up some fundamental stretches, later challenging themselves, with advanced asanas and sequences.

References:

• https://www.popsugar.com/fitness/Relaxing-Wall-Yoga-Sequence-42609925
• https://yogauonline.com/yoga-basics/yoga-wall-5-poses-soothe-your-body-and-mind