5 Reasons to Add Wall Yin Yoga to your Routine

wall yin yoga


This article explains why you should include wall Yin Yoga in your routine and use the wall in other exercise systems.

Introduction

The wall is a versatile piece of prop that value adds to the benefits of your Yin Yoga practice. It can make many Yin Yoga poses accessible to those with physical barriers restricting their movement when doing seated poses. Wall Yin Yoga facilitates the easy performance of many inversion, resistance and balance poses. People who have been on their feet the whole day will find wall Yin Yoga a relaxing and rejuvenating practice.

Wall Poses in Yin Yoga

Wall Yin Yoga provides an added dimension to your regular Yin Yoga routine or when you feel too tired to get up and do yoga. The benefits of the five poses described below are reason enough for you to add wall Yin Yoga to your routine.

Wall Caterpillar

  1. Sit sideways against the wall.
  2. Gently swing your legs against the wall as you lie down.
  3. Your legs should be at a 90-degree angle to your body.
  4. Bring your sit bones as close to the wall as possible.
  5. You can support your sacrum with a small cushion.
  6. Place your arms by your side, palms up.
  7. Relax your shoulders.
  8. Rest in this pose for 1-3 minutes.
  9. Breathe normally.
  10. To come out of the pose, fold your knees towards the chest and roll over to one side.
  11. Supporting yourself with your hands, gently return to your seated position.

Benefits

  • Relaxes and calms the whole body
  • Increases circulation in the feet and legs
  • Stretches the low back and hamstrings
  • Improves digestion, reduces swelling of legs and feet, and prevents varicose veins
  • Since the urinary and bladder meridians are impacted, the pose keeps the urinary tract, prostate gland, testicles and ovaries healthy.

Caution

Pregnant women and people with high blood pressure, hiatal hernia, glaucoma and detached retina should not attempt this pose.

Wall Butterfly

  1. Start with the Wall Caterpillar pose.
  2. Fold your knees and bring your soles together to face each other.
  3. Use a towel, bolster or block under your hips for necessary support.
  4. Move your hips away from the wall to create more space and to keep your sacrum on the floor.
  5. Place your arms by your side, palms up.
  6. Relax your shoulders.
  7. Hold the pose for 1-3 minutes.
  8. Breathe normally.
  9. To come out of the pose, rest the soles of your feet on the wall.
  10. Roll over to one side.
  11. Supporting yourself with your hands, gently come back to a seated position.

Benefits

  • Stretches the lower back, hamstrings, hips, knees and the pelvic region
  • Increases the flow of blood to the abdomen, pelvis and back
  • The kidney and liver meridians are energized, thus helping to nourish the kidneys and the digestive system
  • Helps to treat arthritis of the knees, hips and pelvic joints.

Caution

Those with neck or lower back injuries, painful knees and eye problems such as glaucoma should avoid this pose.

Wall Happy Baby

  1. Start with the Wall Caterpillar pose.
  2. Use a towel, bolster or block under your hips for support if necessary.
  3. Move your hips away from the wall to create more space and to keep your sacrum on the floor.
  4. Keep your arms by your side, palms up.
  5. Relax your shoulders.
  6. Bend your knees and bring your feet down the wall.
  7. Keep your feet flat on the wall, comfortably apart, and as low as possible.
  8. Maintain the pose for 1-3 minutes.
  9. To exit the pose, gently bring your feet and knees back together.
  10. Bend your knees towards the chest, turn over to one side, and use your hands and the support of the floor to return to your seated position.

Benefits

The pose benefits the lower back, gluteus, hamstrings, hips and pelvic region. It

opens up the inner parts of the legs and the hips and allows for decompression of the sacrum and the sacroiliac joint. The wall Happy Baby pose energizes the organs of the urinary bladder, gallbladder, spleen, kidney, and liver meridians.

Caution

Pregnant women and those injured to their knees, ankles, neck or shoulders should not attempt this pose.

Wall Dragon Fly

  1. Start with the Wall Caterpillar pose.
  2. Use a towel, bolster or block under your hips for necessary support.
  3. Move your hips away from the wall to create more space and to keep your sacrum on the floor.
  4. Keep your arms by your side, palms up.
  5. Relax the shoulders.
  6. Spread your legs apart and allow gravity to slide your legs down the wall gently.
  7. Relax your muscles.
  8. Care should be taken to bring down your legs carefully. A sudden drop might injure your inner thigh muscles.
  9. Maintain the pose for 1-3 minutes.
  10. Breathe normally.
  11. To come out of the pose, gently bring your feet and knees back together.
  12. Fold your knees towards your chest and roll over to one side.
  13. Use your hands and the support of the floor to return to your seated position.

Benefits

  • Benefits the lower back, gluteus, hamstrings, hips and pelvic region
  • Strengthens your leg muscles, enhances blood circulation in your pelvic area and reduces symptoms of premenstrual syndrome and menopause
  • It opens up the hip adductors deeply and safely and relieves low back pain
  • The urinary bladder, liver, kidney and spleen meridians are activated, positively impacting the functions of the corresponding organs.

Caution

Pregnant women and those with knee, hip or lower back injuries should not attempt this pose.

Wall Sphinx

  1. Lie on your belly and bend your knees.
  2. Slide back, so your knees are at the angle between the wall and the floor with your feet up against the wall.
  3. Clasp each elbow with the opposite hand. Rest your elbows on a cushion for more compression in the lumbar region.
  4. Stay in this pose for 1-3 minutes.
  5. Breathe normally.
  6. To exit the pose, slide forward and rest with both your feet on the floor.

Benefits

  • Strengthens the spine, relieves stress, improves digestion and blood circulation, and increases lung capacity
  • Energizes the urinary bladder, kidney, stomach and spleen meridians and ensures optimal health of related organs.

Caution

Pregnant women and those with recent spinal injuries or surgeries, stiff back or spondylitis should avoid this pose.

Walls in Other Systems

Many other schools of yoga and exercise use the wall as a prop in their sequences. The wall is used to support the body in the following routines efficiently.

Wall Workouts

  1. Wall sits
  2. Wall lunges
  3. Wall side push-ups
  4. Wall bridge
  5. Wall crunch
  6. Split squats
  7. Push-ups

Hatha Yoga

  1. Viparita karani mudra
  2. Twisted half-moon pose
  3. Virabhadrasana III
  4. Monkey pose
  5. King Cobra pose
  6. Downward Facing Dog pose

Restorative Yoga

  1. Legs up the wall
  2. Kneeling hip flexor stretch
  3. Butterfly
  4. Straddle
  5. Spinal twist
  6. Shoulder stand prep
  7. Standing forward bend

See Also: Yoga Teacher Training Online

Each wall Yin Yoga pose has its unique benefits. However, a few common benefits across the various wall of Yin Yoga practices suggest it should be an essential component in your Yin Yoga routine. Go through the benefits to decide if wall Yin Yoga is right for you.

Tired feet, painful knees and swollen ankles are common after a hectic day at work. These are due to the build-up of lymph in the legs. The lymphatic system removes waste and toxins from body tissues. Wall Yin Yoga helps lymph and other fluids drain from congested lower extremities and allows for proper circulation of lymphatic fluid to other body parts.

Wall Yin Yoga is the practice of choice when you are fatigued, stressed or jet-lagged. It improves blood flow to the abdominal and pelvic cavity and supports the heart. The enhancement in circulation boosts the function of the digestive and reproductive organs and calms the nervous system. It aids in restful sleep and helps prevent migraines and varicose veins.

Using the wall as a prop can help you achieve better alignment and stability in a pose. A wall provides solid support to your back as you navigate and relax into a pose and thus enhances mind-body coordination. It is also a supportive tool when learning the basics of a difficult pose.

The Bottomline

Wall Yin Yoga is a complete practice that provides multiple restorative benefits ranging from stress, anxiety, insomnia and fatigue reduction to enhanced lymphatic drainage, digestion, circulation and reproductive health. To maximize the benefits, you should practice the asanas under a teacher trained in wall Yin Yoga.

If you want to enhance your Yin Yoga practice Join our Yin Yoga Online Certification course.

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Shalini Menon
Shalini has a Diploma in Yogic Education from Yoga Vidya Niketan in Mumbai. She taught for some time and instilled an abiding love for yoga in many, including her family members. Her younger daughter also graduated as a teacher from the Sivananda Yoga Vedanta Dhanwantari Ashram in Kerala and taught in Sydney, while her elder daughter went on to learn pilates.

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