Yoga at the Wall: Top Poses to Enhance Your Practice

Written By Elyce Neuhauser

| Updated on  May 16, 2024
Yoga at the Wall: Top Poses to Enhance Your Practice

In this article, we explore Yoga at the Wall and learn how these poses play a vital role in our bodies. These poses make you more aware of your body and are good for your mental and physical health. When you do Yoga at the Wall, you use a wall to help you do the poses. It lets people change poses, stretch deeper, and stay in perfect balance. Classical yoga used the wall as a prop to help people do asanas, which is where this version got its start. Supported yoga positions are a great way to slow down when your life is always going fast. Asana that is encouraged encourages you to slow down and is easy to do.

As you do yoga, lean against a wall for support. It will tell you important things about where your body is in space through several different yoga poses. During your yoga exercise, you can use the wall as a guide. The support of the wall tells you about the placement of parts of your body that you can't see but can feel. A divider, which is an underused prop, is used in this relaxing grouping. Any other yoga tools you want to use can be used to make these better. The great thing about this setup is that you can still relax if you have some time to yourself and don't have access to any tools other than a wall. Wall yoga poses are a creative part of your life.

Top Yoga Poses at the Wall

Now we are exploring top yoga[1] poses at the wall, which play a huge role in our body development.

1. Yoga Practice at the Wall: Downward Facing Dog

  • Position yourself in front of a wall, ensuring that your fingertips contact the wall at the level of your hips.
  • Step back from the wall and firmly press your palms against it. Ensure that your lumbar spine is not rounded by performing a thorough check.
  • Place a couple of fingers on the spine to achieve this. If the spinous process (the knobs in the posterior spine) are protruding, try walking your hands up the wall and re-evaluating.
  • Continue lifting your arms until you discover a suitable height that encourages your lower back to curve inward instead of protruding outward.
  • Frequently, the feet may be positioned behind the hips.
  • Engage your lower body and upper body as you extend your hips towards the center of the room.
  • Gently sway your hips from side to side to enhance the feeling in your sides, body, and shoulders.
  • Remain in this position for just five breaths. Move your feet closer to the wall to stand up again.

2.Grounded Wall (Reclined Hand-To-Big-Toe Pose)

  • Lay on your back with your legs extended and your feet against the wall.
  • Position your left heel on the wall and your left thigh towards the floor.
  • Loop a strap around your right heel and bend your right knee into your chest. Without a strap, clasp your hands behind your right thigh.
  • Straighten your leg and press your heel on the strap loop. Without a strap, raise your leg upward without using your hands if your hands can't reach the back of your thigh without elevating your shoulders. Adjust the angle to straighten your knee.
  • Let the elbows drop to the floor if using a strap to alleviate chest and shoulder tension.
  • Move your right leg right or left by any amount. Keep your left foot against the wall and your hips on the floor. Notice how movement affects back-of-leg sensations.
  • Stay for 3 minutes max. Leave your right leg on the floor for a few breaths, then switch sides.

3. Dandasana (staff pose)

  • Flex your feet hip-distance apart and point your toes at the ceiling as you extend your legs straight in front of you.
  • Sit evenly on your sitting bones with your upper glutes against the wall.
  • Shoulder blades and the head back may touch the wall.
  • Reach your crown to the ceiling to stretch your spine and lay your palms on the floor beside your hips.
  • Dandasana requires engaging your thighs and abs, lowering your shoulders away from your ears, and sitting tall with your attention at your feet. Hold for 5+ breaths.

4. Supta Talasana (Reclining Palm Tree Pose)

  • Stretch your legs down to the floor, press your heels into the wall, and elevate your arms overhead after the reclined hand-to-toe pose.
  • Lean left and press your right foot into the wall.
  • Take some breaths here.
  • Lift your arms to the center and place them by your side in Savasana when ready. Compare your right and left sides. Is one side easier to breathe?
  • Repeat to the right by lifting the arms again. Release your arms and check your sides when you return to the center.

5. Viparita Karani (Legs-Up-The-Wall Pose)

  • Sit with your right shoulder and side against the wall.
  • Slowly recline on the floor. Position your hips against the wall and your legs up it. Your head and torso should align with your hips.
  • The armrest anywhere is comfortable.
  • Hang out for 20 minutes.

Yoga at the wall might last 45 minutes or less. You can customize it. These five wall-based restorative positions might help you relax during the day.

Benefits of Yoga Poses on the Wall

The benefits of using a wall for yoga vary depending on the pose. Balanced, inverted, and restorative poses are done against a wall.

1. Balanced Posture Benefits

  • Helps more people balance by providing support and stability.
  • It helps correct your spine, especially when your back is against the wall (think Warrior II).
  • Encourages body movement (e.g., flexing the back foot in Warrior III).

2. Inversion Benefits

  • Provides stability and balance.
  • Increases inversion students' safety and security.
  • Facilitates inversions for students who are not comfortable practicing in a shared space. Provides variants such as a headstand with knees bent and soles of feet pressing on the wall.

3. Regenerative Benefits

  • Increases comfort during long postures.
  • Promotes relaxation during restorative practices by supporting the body!
  • Offers other postures (a reclined bound angle with feet on the wall is great for those who find this pose difficult with feet and legs on the floor).


Yoga at the wall may stabilize balance positions, make inversions safer and easier, and support restorative postures. A wall can support, deepen, or stabilize a balancing position, among other things. The 10 postures against a wall are a good start, but there are many more! Think creatively about how a wall might help you with your yoga postures.

Read More: Baby Cobra Yoga and Its Benefits: A Step-by-Step Guide

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