Have you ever been stressed up, rigid or sometimes you just want to stretch your body? This is usually the case in times that we are stuck at our chair or standing during our work or other pressures we receive.
This may cause muscle tension, and other negative effects that include development of poor posture and even pain.
Still, there is a strategy that I am going to introduce and this one will enable the person to feel more restless, flexible and not so tense anymore.
Here come the Wall Yoga Poses, an excellent way to enhance your practice of yoga with the use of a wall.
In this article, we are going to explore the top 10 wall yoga poses and their benefits, the right way of performing and the wonders that come with it.
Let’s get started!
What are Wall Yoga Poses?
Wall yoga poses are productivity of yoga poses in which the wall helps in performing different yoga poses.
The support enables one to keep an appropriate balance, proper positioning and enhance the depth of the stretch. [1]
Other poses include the familiar “Legs up the Wall Pose” or other variations and are great for beginners as well as an advanced yogi.
Ground based yoga poses Wall yoga poses in particular and Legs up the Wall Yoga Pose are effective and can be practiced at home.
How to prepare for Wall Yoga Poses?
- First of all, choose a place that has no distractions and where one could stand leaning with his or her back to the wall and have enough free space.
- Also avoid tight dresses, chosen dress should be such that one can be comfortable and bend the body easily.
- If you will be needing any additional props like a yoga mat or a blanket or even a bolster, then collect those as well.
Warm-Up Exercises For Wall Yoga Poses
- First of all, one should prepare his/her body for realizing wall yoga poses and this can be done only after the warm up.
- You should begin with some basic exercises such as rolling of the shoulders, stretching of the neck as well as twisting movements.
- You can also warm-up your spine with several rounds of Cat-Cow poses on your mat before you start with more profound stretchings.
How to perform Wall Yoga Poses?
Legs Up the Wall Pose (Viparita Karani): Lay near the wall, and first, lift your legs and then turn back to lay flat on the floor.
Your legs should be straight, and the muscles should be as floppy as possible against that wall.
It aids in better blood flow and also has a positive effect on the lower back muscles thus relieving them.
Wall Plank Pose: Stand against the wall then slide your feet backward while pressing your palms on the wall and get to the position of forming a straight line.
Every part of the body touching the floor, including the hands, is used to draw the body into this position hence exercising the muscles in the core and on the arms as well as enhancing proper posture.
Wall Downward Dog: Starting position is standing with your back towards the wall at shoulder height, spread your arms and legs wide and flex your body into the down dog position touching the wall with your hands. This will assist to create space in the hamstrings and shoulders, thus stretching them out.
Wall Warrior II: Engage the wall to help you position your back foot in the correct position in Warrior II pose.
This asana helps to strengthen up the body and also helps to increase the space between the hips.
Wall Triangle Pose: In initiating the Triangle Pose, make an effort to have your hips, shoulders parallel to the wall. This aids in increasing the stretch particularly for your legs and your upper body.
Wall Supported Tree Pose (Vrksasana): Stance with your back to the wall and one foot against the particular inner thigh, or the muscle group of the opposite calf.
Instead use the wall for support as you join your wrists and place the palms at your sternum.
It also helps improve balance especially of the legs since it puts them in a position that is opposite to the surface they are placed on.
Wall Bridge Pose: Stand 45 degrees sideways to the wall placing your hands on your head with your feet shoulder-width apart while swinging your legs up towards the wall.
The wall support brings into play as assisting in the maintaining of the pose while at the same time tones the glute and lower back muscles.
Wall Chair Pose (Utkatasana): First of all, position yourself with your back toward the wall, then squat as if sitting into a chair with your back maintaining contact with the wall.
This pose tones the thighs and the abs besides being of vital importance in the alignment of the body’s posture.
Wall Supported Half Moon Pose (Ardha Chandrasana): Stand with your left hand on the wall keeping your right back leg off the floor parallel to the floor.
The wall should be used to gain balance and stability while at the same time exercising opens the hip and the sides of the body.
Wall Shoulder Stand (Sarvangasana): Lay down and bring your legs up the wall. Bring your palms on the hip region for; stability or put it on the wall and help the legs to move upwards in the shoulder stand position.
This pose rotates the body and has a blood circulating and relaxing effect to the body.
Benefits of Wall Yoga Poses
Wall yoga poses offer numerous benefits, including:
Improved Alignment and Balance: Wall provides vertical support and makes the position of the body correct hence posing makes it safer and effective.
Deeper Stretches: The wall adds more support to whichever part of your body is bent to enhance the extent of the stretch performed without causing strain.
Increased Flexibility: Wall yoga poses are equally useful when done regularly in enhancing flexibility of the hip, legs and the spine.
Enhanced Relaxation: Certain postures such as the “Legs Up the Wall Yoga Pose” helps to reduce stress, improve sleep and so much more.
Wall Yoga Poses Modifications
If there is any part of your body that is uncomfortable with any posture, do not hesitate to use an item such as a bolster under your hips for “Legs Up the Wall Pose Yoga” or use a blanket under the head.
Tips And Tricks For Wall Yoga Poses
Graduality is the key and always pay attention to the signals that your body sends you.
Add props for the sake of helping make poses easier to accomplish.
The third one is relaxation; try to concentrate your mind on your breathing to have a more relaxed body.
Safety Precautions For Wall Yoga Poses
Foremost, it could be best not to perform yogas in front of walls in case you are suffering from severe neck or back complications.
Parents should clear any health related issues with their doctors before beginning. [2]
This means one should always take a warm up session before the exercises in order to avoid muscle strains.
Conclusion
Wall yoga poses are the best thing to incorporate into your yoga practice as they give you the support you need, stability, and the possibility to get to the next level of the stretch.
If you are seeking the ‘Legs Up the Wall Pose’ for a nice unwind or a ‘Wall Plank for strength training, you get it all.
It is important that you start gradually, trust your intuition and the process of learning about the so-called wall yoga.
I have provided almost all those points based on my experience and knowledge that are concerned with Wall Yoga Poses in this article.
I ran across it; I read it; I studied it. Utilise the help of the wall and notice how your envisions change the practicing of yoga to make it more achievable and fun for anyone.
Source:
Smith, E. N. (2024, January 22). Yoga Practice at the Wall: 5 poses to Soothe your body and mind. YogaUOnline.
Jeffries, T. Y., & Jeffries, T. Y. (2024, April 18). 12 yoga poses you can practice against a wall. Yoga Journal.
HealthinPedia Author
Elyce, a Wellness Writer and Content Creator from Adelphi University, is also a Yoga and Meditation Coach, Outdoors Enthusiast, and Breast Cancer Survivor. With over 20 years of experience as an E-RYT 500, she brings a deep dedication to yoga and meditation. Elyce's wealth of knowledge and experience shines through in her role as a teacher, writer, and mentor. She is the co-founder and content creator of the Refined Flow 200-hour Yoga Teacher Training program, as well as a core faculty member at Omega for 11 years. Additionally, she is a teaching staff member at the Radiance Sutras Meditation Teacher Training.
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