Why do yoga poses using the wall? Finding your center of balance can sometimes be as difficult as finding your inner peace. I’ve suffered my fair share of dents falling over, until I realized that a wall can be as useful as a yoga mat when it comes to certain positions. Whether you’re looking to perfect an existing pose, or tackle a new, challenging one, the wall will keep you steady as a rock.
Yoga Poses Using the Wall:
Legs Up The Wall Pose (Viparita Karani)
Sit on the floor with your left side next to the wall and your legs extended in front of you. With one deep breath, use your core muscles to swing your legs up the wall and lower your shoulder and head down to rest on the floor. Scoot your butt as close to where the floor and wall meet as possible, while still keeping your legs straight. Let your arms rest comfortably on the floor, clear your mind, and relax in this position as long as you would like.
Half Forward Fold (Ardha Uttanasana)
Start by standing about three feet away from the wall, facing towards it. From your standard toe-touch, raise your head using your neck muscles to look forward, and let your spine follow your line of sight. Raise your arms from the shoulders and press the palms of your hands against the wall so that you can slightly brace yourself, and feel a deeper stretch throughout your torso and legs.
Standing Split (Urdhva Prasarita Eka Padasana)
Stand with your back about one foot away from the wall, and do your standard toe touch. Then, bending your knees so that your hands can rest fully on the floor, shift your weight to your two hands and left leg. Bend your right leg and slowly walk your right foot up the wall behind you, until you have straightened your right leg against the wall as fully as possible. The back of your foot should be resting against the wall. Hold for 30 seconds, breathing deeply, before lowering your right leg and repeating the Standing Split on your left side.
Feathered Peacock Pose (Pincha Mayurasana)
Begin in Downward-Facing Dog facing the wall, with your fingertips just barely brushing the edge where the floor meets the wall. Next, bend your elbows so that your palms and forearms are resting on the ground. Then bend and bring one leg forward (doesn’t matter which one) closer to your body and the wall, leaving the other leg extended for stability. Take a few practice hops, then when you feel ready, hop and sweep your extended leg upwards to make contact with the wall, quickly bringing your other leg up with it. Your heels and calves should be pressed against the wall, giving you support while you balance on your forearms. Exhale deeply and look down at the floor from this position, engaging your core muscles to hold for at least 30 seconds.