走!把瑜伽做到“墙”上去!Go! Let’s Do Yoga with the Wall!

2017-02-08 16:49:00 justyoga 63


Sometimes we need to use props in yoga practice. And the wall is the best and the commonly used prop. For most of the time, the wall is used as a supporting tool in inversion asanas. However, there are many other usages of the wall as a prop, such as helping to open the body, supporting the balance, assisting in relaxing the body, etc.  


The wall can help you to cultivate your feelings towards your body—the process of yoga is also a process of constantly feeling your body to find the most comfortable sate and to find the balance point of you. 


Today, we will share some yoga practices with the help of the wall:


Parivrtta Hasta Padangusthasana


To achieve Parivrtta Hasta Padangusthasana, you need quite strong and flexible hamstring muscles. But if you give the front leg a support with the wall, you will no longer need to struggle in balancing, and will have more chance to thoroughly experience and explore the subtle feelings in this asana.

站立于墙一个腿长度的距离,抬腿脚放在墙上,脚的高度要尽量高。 然后开始收紧两个腿的肌肉,脚用力压向墙壁。抬双手向上,支撑脚脚后跟用力踩地,吸气,呼气时向抬起腿的这侧的方向扭转,双臂向身体两侧伸展,感觉身体侧面的拉长。

Stand one leg distance from the wall, lift one leg and place the foot on the wall as high as possible. Then tighten the muscles on both legs, press the lifted foot to the wall, raise both arms up, press the heel of the standing foot down to the floor, inhale, and exhale twisting the torso towards the lifted leg, arm stretching out to both sides, and feel the sides of the body stretched. 

靠墙壁前屈 Uttanasana


If you’ve reached your limit in Uttanasana, you can try to go a little deeper into this asana by supporting your hips with the wall. Stand with a little distance from the wall with feet open hip width, and bend forward. With hips resting on the wall, press the inner sides of the feet down firmly, lift the tailbone up, and reach your chest towards your feet.


L-Shape Core Muscles Exercise

L 形墙支撑是一个练习核心的好方法。进入体式,四肢着地,手在肩膀下面,脚球踩住墙根。 然后身体进入下犬,先抬一条腿上墙,到和屁股平行的位置。然后伸直这条腿,把脚球推向墙,然后注意把臀部推到肩膀的上方,同时另一只脚抬起来找到和第一只脚平行的位置。保持手,肩膀,胯在一条线上,把肋骨向内收。


The L-shape posture with wall support is a good way to strengthen the core muscles. Enter the asana with hands and feet on the floor, hands right below the shoulders and balls of feet pressing to the lower end of the wall. Come into Down Dog Pose first, lift one leg to the wall until the leg is the same height as your hips, then straighten this leg and press the ball of the foot to the wall. While moving hips right above the shoulders, lift the other foot to the same level as the first one. Keep hands, shoulders and hips align to each other, and tuck in your ribs.

倒立体式 Inversion Posture


At the beginning of inversion pose practices, you will probably have a weak sense of balance, lack strength, and possess a lot of fears. However, with the help of the wall, the inversion posture is just a piece of cake.


step by step Headstanding:

(1)前臂和双脚着地,头放在双臂之间,距离墙面约5英寸;向前移动双脚,将臀部抬到肩膀以上 ;

Forearms and feet on the floor, place head between forearms about 5 inches to the wall; move both feet forward and lift hips up right above your shoulders;


Engage the muscles on forearms and the outer sides of the wrists, strengthen the core muscles, and lift the knees off the floor to the armpits to make the back close to the wall;


Press the elbows down to the floor, lift both legs up to the wall, move feet up along the wall until both legs are straight. When getting out of this pose, lower the knees to the chest, land both feet to the floor and rest in Child Pose. 


 Cannot wait to do the advance asanas? One wall is enough for you to get there. 

老师介绍  About the Teacher

Mayank Yadav


With its root in South Indian Bangalore, Just Yoga has developed a distinctive and non-dogmatic approach to yoga through three generations of yoga teachings. Based on traditional foundations, while inspired by new generations of technology, Just Yoga offers you a simplified yet effective approach to our modern hectic lifestyle!



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