How to use a wall to support your yoga.

In this blog I share a few ideas on how to use a wall to support you in ten common yoga poses.

BKS Iyengar was credited with popularising the use of yoga props through his school of yoga. Over the years many yoga props and supports have been developed to support the spectrum of yoga poses but you can’t go wrong with the basics. Simple yoga props include: belts, bricks, blocks, blankets, chairs, bolsters, cushions and using a wall.

Why is a wall useful in yoga for any yoga student?

They can help you to support a yoga pose; find your way into a yoga pose more fully; and in restorative yoga, a wall can be really helpful to help hold parts of the body so that the body can rest and enjoy the benefits of the pose without the effort of holding the pose. A wall can help to create accessible yoga poses.

Yoga props are useful, but not essential. Many styles of yoga don’t use props at all. But from experience of my own yoga practice and teaching over the past ten years, props can help students to feel the shape or essence of a pose better, especially if they are more restricted in their movement or flexibility. They can make poses more achievable, especially if you are a beginner. For the more advanced students they can help to find more nuance in poses.

What poses can you do using a wall? Here are just a few ideas…

Down Dog at the Wall

yoga using a wall dog pose at the wall Breathing Space Yoga Northwich — dog at the wall

If you find your wrists are sore when doing regular Downward Facing Dog, or you don’t like to be upside down, using the wall to lean into can be really useful. You get the same good stretch for spine, legs and the side body without having to bear your weight on your wrists. This is a really simple go to pose you can do everyday and get real benefits.

2. Uttansana - standing forward fold

uttanasana pose at the wall Breathing Space Yoga Northwich — Uttanasana at the wall

Stand with your feet a little way from the wall, then lean your seat to the wall. You can then fold forwards into Uttanasana with support from behind you. Bend your knees if it helps you to release your back a little more. Come back up slowly.

3. Chair Pose - Utkatasana

Using the wall can help you to find this strong pose more easily. From standing sit back and lean your seat into the wall. You can then lean forward and take your arms overhead. You can also keep your arms down by your sides, or just take them up to shoulder height if that’s easier.

4. Utthita Hasta Padangusthasana to the side (Extended Hand-to-Big-Toe Pose)

In this wall variation we are not holding the foot with the hand. Instead you put your foot on the wall to hold you in the balance. This leaves your arms free to take over your head, or you could bring them to prayer position at your heart. Bending the standing leg a little can help.

5. Vrksasana - Tree Pose

This can be a useful way to find your balance in tree pose. Rather than hold the wall with your hand (which is another variation) you can balance with your knee resting on the wall. This leaves your hands free to bring to prayer position at your heart, or take your arms overhead.

An easier variation is to keep the tip toes on the floor next to your standing leg. A harder variation is to place your foot on your upper thigh rather than your lower leg.

6. Figure 4 Yoga pose -Eka Pada Utkatasana

This is a wonderful hip stretch. From standing, lean your seat against the wall to steady yourself. Then raise one ankle onto the opposite knee.

You might take the arms overhead, or bring them to prayer position at your heart. Don’t forget to do both sides for balance.

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7. Trikonasana - Triangle Pose the Wall

trikonasana using the wall accessible yoga pose Breathing Space Yoga Northwich — Trikonasana supported by a wall

Triangle Pose is a big balance, as well as a wonderful side stretch and leg strengthener. Having the wall behind you as you do this pose can give you confidence in finding the balance.

Trikonasana has a twist to it, you revolve your ribs around and open up your top shoulder. To get to this full version of the pose having the wall behind to lean on, or simply for confidence can really help to open up the pose.

8. Ardha Chandrasana - Half Moon Pose

ardha chandrasana half moon pose supported by the wall accessible yoga Breathing Space Yoga Northwich — Ardha Chandrasana Half Moon Pose at the wall

Another difficult balance to do free standing. Having the wall behind you to lean on can help you to find the pose more easily, without fear of falling over. You can put your fingers on the floor, but a block can help to support the pose.

As you feel more confident you can do the pose in front of the wall without leaning into the wall.

9. Virabhadrasana I - Warrior 1 pose with wall support

This is a subtle wall support for the back heel. You position yourself so the back heel is on the floor and just touching into the wall. This helps you to lengthen the leg back toward the wall, and if you then take your arms overhead you get a really good full pose.

10. Viparita Karani - Legs up the wall

This is a really calming yoga pose with the feet supported by the wall above the level of the heart.

The full pose is an inversion - the hips are on a blanket or block or bolster so the hips are also higher than the heart, but having the hips on the floor is a simpler and more accessible version of the pose.

You can stay in the pose for a few minutes - so a pillow under your head, and eye mask/pillow and a blanket to pop over you would make this a cosy resting option.

Let me know if any of these are new to you and how you find them. Which are your favourites?

About Sarah
I’m Sarah Clover, a certified yoga teacher in Cheshire, England, specializing in hatha yoga, gentle yoga for all, yoga nidra and mindfulness practices. This blog is a space where I share yoga and wellness tips, and reflections to support your personal growth on and off the mat.

10 Ways to Use a Wall