Yoga Poses You Can Do with Just One Wall

If you’re looking for new ways to spice up your yoga practice, all you need is a wall! Using a wall can add stability and support, allowing you to deepen your stretches and challenge yourself in new ways. Here are 10 yoga poses you can do with just one wall.

Wall Plank

Start in a downward dog position facing the wall. Walk your feet up the wall until your body is in a straight line and your hands are directly under your shoulders. Hold for several breaths, engaging your core and glutes to maintain the position.

Wall Downward Dog

Stand facing the wall and place your hands on the wall at shoulder height. Walk your feet back until your body forms an inverted V shape. Hold for several breaths, feeling the stretch in your hamstrings and back.

Wall Cobra

Lie down facing away from the wall with your feet on the wall and your hands on the ground by your shoulders. Press into your hands and lift your chest, keeping your elbows close to your sides. Hold for several breaths, feeling the stretch in your chest and shoulders.

Wall Lunge

Stand facing the wall and place your hands on the wall at shoulder height. Step one foot back and lower into a lunge position, keeping your front knee directly over your ankle. Hold for several breaths, feeling the stretch in your hip flexors.

Wall Pigeon

Stand facing the wall and place your hands on the wall at shoulder height. Cross one ankle over the opposite knee and bend the standing leg, sinking down into a pigeon pose. Hold for several breaths, feeling the stretch in your glutes and hips.

Wall Warrior

Stand with your side to the wall and place your hand on the wall at shoulder height. Step your outside foot back and lower into a warrior pose, keeping your front knee directly over your ankle. Hold for several breaths, feeling the stretch in your hips and thighs.

Wall Handstand

Start in a downward dog position facing the wall. Walk your feet up the wall until your body is in a straight line. Shift your weight forward and lift one leg off the wall, kicking up into a handstand. Hold for several breaths, engaging your core and glutes to maintain the position.

Wall Shoulder Stand

Lie down facing the wall with your feet on the wall and your hands on the ground by your hips. Press into your hands and lift your legs, bringing your hips over your shoulders and your feet towards the ceiling. Hold for several breaths, feeling the stretch in your neck and shoulders.

Wall Fish

Lie down facing away from the wall with your feet on the wall and your hands on the ground by your hips. Arch your back and lift your chest towards the wall, bringing the crown of your head to the ground. Hold for several breaths, feeling the stretch in your chest and throat.

Wall Seated Forward Fold

Sit with your back against the wall and your legs extended in front of you. Fold forward from your hips and reach for your feet, keeping your spine straight. Hold for several breaths, feeling the stretch in your hamstrings and lower back.

Adding a wall to your yoga practice can be a great way to deepen your stretches and challenge yourself in new ways. These 10 poses are a great place to start, but don’t be afraid to get creative and try out new variations!

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