Senior performs wall yoga poses at home

How To Do Wall Yoga Poses For A Stronger Body & Soul

Improve your joint pain, get flexible, stay strong, and help lower stress levels using one of the most common pieces of exercise equipment in your home–your wall!

The ever-trusty wall—it’s sturdy, dependable, and one of the best tools you can use to get stronger and find inner peace. Wall Yoga Poses are less technical and taxing than ground yoga poses while offering virtually all the same benefits. Come along and discover the rejuvenating effects of wall yoga poses for yourself.

Wall Yoga Poses vs Traditional Yoga Poses

No need to roll out a mat and get down on the ground. Wall yoga poses are a specialized style of yoga that use your wall for support and alignment during exercises. By contrast, traditional yoga poses depend on the ground for support and alignment. Utilizing a sturdy wall, you’ll get extra support without getting up and down off the ground—which is why tons of older adults prefer this style of yoga.

Why Wall Yoga is Perfect for Seniors

Practicing wall yoga in your golden years is a great way to keep your body and mind in top shape. This gentle approach to yoga offers more than keeping you off the floor:

  1. Improved flexibility

Much like other forms of yoga, these poses involve bending and stretching which leads to more flexibility. Using the wall for support is a safe way to push how deep you’re stretching.

  1. Reduced Joint Pain

If you experience joint pain, or suffer from arthritis, wall yoga can help manage the pain. The controlled movements and gentle stretches help ease stiffness & improve your joint mobility.

  1. Better Posture

Wall yoga is also amazing for helping you keep your body aligned. Performing the stretches while keeping your body properly aligned is one of the best ways to improve your posture & improve spinal health.

  1. Increased Relaxation

With hundreds of years of helping people center their minds & reach meditative states, the impact yoga can have on your mental wellbeing cannot be understated. Like traditional yoga, wall yoga encourages mindfulness & deep breathing, which helps de-stress & clear your mind. Using the wall means you can focus even more on your breathing & quieting your mind.

  1. Improved Sleep Quality

The soothing aspect of wall yoga extends long past the stretches themselves. If you have trouble sleeping, work some wall yoga poses into your bedtime routine to help you relax & let go of stress, which can help you to fall asleep faster & get a more restful sleep overall.

Getting Started With Wall Yoga Poses

There are a few ways to make it easy to get into wall yoga. The most important thing is choosing the right wall space. 

  • Make sure the wall you choose is sturdy and clear of any decorations. 
  • It’s a good idea to still have a yoga mat, and blocks, on hand. 
  • Be sure to gradually increase the intensity of your stretches so you don’t overexert yourself. 
  • Be sure to listen to your body & take breaks.

5 Beginner Friendly Wall Yoga Poses

Here are 5 of the best wall yoga poses for you to get started with. Whether you’re a beginner, or a yoga pro, these poses are fundamental—so they’re always good to fall back on.

1. Downward Facing Dog

  • Stand facing the wall
  • Place your palms on the wall at hip level for support & slowly walk backwards from the wall
  • Begin slowly bending at your hips while keeping your back straight
  • Stop when you’re comfortable or when you are at a 90 degree angle
  • Focus on your breathing & hold for 30 seconds

2. Chair Pose

  • Stand facing a wall with your toes against it
  • Place your fingertips against the wall at shoulder height
  • Slowly bend your knees while slowly sitting back as far as comfortable
  • Walk your fingertips up the wall until fully extended, or as far as comfortable
  • Focus on taking long even breaths
  • Hold for 30 seconds

3. Four Limbed Staff Pose

  • Stand arms length away from the wall
  • Place your palms flat against the wall between chest & hip level
  • Go up onto the tips of your toes
  • Slowly lean forward bending at the elbows
  • Center your mind & flex your abs
  • Hold for 30 seconds

4. Revolved Low Lunge

  • On your yoga mat, get down on your knees with the right side of your body against the wall
  • Bring your right leg up & place your right foot flat on the ground
  • While taking slow controlled breaths, slowly rotate at the hips toward the wall
  • With your arms bent at the elbows, raise them up to shoulder level
  • Turn your head to look at the back of your hand
  • Hold for 30 seconds & repeat on other side
5. Wall-Supported Tree Pose
  • Stand with the right side of your body toward the wall
  • Bring your arms up over head with a slight bend in your elbows
  • Place your right forearm against the wall for support
  • Raise your left leg & place that foot against your right calf
  • Take deep breaths as you flex your core
  • Hold for 30 seconds & repeat on other side

Wall yoga poses can be the gateway you’ve been looking for to the many ways yoga can improve your life. Improve your joint pain, get flexible, stay strong, and help lower stress levels using one of the most common pieces of exercise equipment in your home–your wall. 
There’s another great piece of equipment you can use for yoga in your home, and you’re likely sitting in it now. If you’re looking for an even easier entry into yoga—try CHAIR yoga! Try the “Gentle Chair Yoga For Aging Adults” program now (Click or Tap Here).