Wall Yin Yoga: Deep Relaxation with Wall Support

Introduction and Fundamentals of Wall Yin Yoga

Wall Yin Yoga is a deeply restorative practice that uses the wall to support the body while you lay on the floor with your legs extended up the wall. This variation of Yin Yoga allows for long, passive stretches that release tension and promote relaxation. In this practice, the wall acts as a supportive prop, helping to deepen stretches while you remain in a reclined position. In this article we dive into what Wall Yin Yoga is, the benefits, poses and sequence.

Tip: Scroll Down for Videos of some of our Favourite Wall Yin Yoga Poses

What is Wall Yin Yoga?

bernie clark using a wall to do a caterpillar yin yoga pose
Wall Yin Yoga creates a sense of grounding. Caterpillar Pose Shown

In Wall Yin Yoga, the practitioner lies on the floor with the legs up the wall, allowing gravity to gently stretch the legs, spine, and hips. This supported position is perfect for creating a sense of grounding and safety, enabling the body to let go of tension. Poses are held for several minutes, typical of Yin Yoga, focusing on deeper connective tissues like fascia and ligaments.

  • The wall provides a gentle inversion, which helps to improve circulation and reduce swelling in the legs.
  • By keeping the legs elevated, you can enhance the relaxation of the lower body while stretching the spine and hips.
  • Poses like Wall Butterfly or Wall Caterpillar (legs up the wall pose) offer variations where you can stretch the inner thighs and hamstrings with the legs up the wall.

Benefits of Using the Wall

bernie clark using a wall to do a straddle yin yoga pose
The wall allows you to fully relax the legs. Straddle Pose Shown

Wall Yin Yoga offers numerous benefits, significantly when the legs are elevated against the wall. This supported inversion enhances physical and mental relaxation.

Physical Benefits:

  • Deeper Stretches: The wall allows you to fully relax the legs, creating more space for passive stretches in the hamstrings and lower back.
  • Improved Circulation: The gentle inversion from having the legs up the wall aids venous return, reducing swelling in the legs and feet. Especially nice after many hours on the feet or a long flight.
  • Spinal Alignment: The wall supports proper alignment, especially in poses like Wall Caterpillar, where the spine lengthens while resting against the floor.

Mental Benefits:

  • Enhanced Relaxation: Elevating the feet promotes a sense of calm and allows the body to fully surrender to the stretch, reducing mental tension.
  • Mindfulness and Stillness: Holding poses longer while lying down with your feet supported by the wall encourages mindfulness and allows you to focus on your breath, deepening the meditative quality of the practice.

How Wall Yin Yoga Differs from Traditional Yin Yoga

Traditional Yin Yoga often uses props like bolsters and blankets for support. However, in Wall Yin Yoga, the wall takes on this supportive role. You can achieve deeper stretches and enhanced relaxation with minimal effort by lying on the floor with your legs up the wall.

  • Inversion and Gravity: The wall provides a gentle inversion that is not always present in traditional Yin Yoga, improving circulation and promoting relaxation.
  • Supported Relaxation: In poses like Wall Arch and Wall Eye of the Needle, the wall allows for longer holds without strain, making the practice ideal for those with limited flexibility or mobility.

Key Poses

bernie clark using a wall to do a butterfly yin yoga pose
Wall Butterfly, a Key Pose

Here are some key poses that you’ll often encounter in Wall Yin Yoga:

  • Wall Butterfly: Lie on your back with the soles of your feet together and your legs resting against the wall. This pose opens the hips while gently stretching the inner thighs. Check our Article Butterfly Yoga Pose to Learn More.
  • Wall Caterpillar: Legs together and extended up the wall. Lengthening the spine and stretching the hamstrings. Read Caterpillar Pose to Learn More
  • Wall Straddle: Slide your legs apart in a wide “V” against the wall, creating a deep inner thigh stretch.
  • Wall Squat: Press your feet into the wall with your legs bent as if in a squat, stretching and strengthening the legs and hips while relieving pressure on the lower back. Read Yoga Squat Pose for More.

Preparing for a Wall Yin Yoga Pose Sequence

Creating a calming environment is essential before beginning your Wall Yin Yoga pose sequence. Here are a few tips:

  • Select a Suitable Wall: When placing your yoga mat ensure your wall is sturdy and free of obstacles (like pictures and art) to comfortably perform poses like Wall Caterpillar or Wall Straddle.
  • Use Props for Comfort and Depth: Blankets or bolsters can be added to support your hips, head, or lower back, especially in poses like Wall Butterfly, to cushion discomfort. You can also add a bolster under your forearms for a deeper Wall Sphinx Pose. Read DIY Yoga Props to Learn More
  • Focus on Breathwork: As with any Yin Yoga practice, slow and deep breathing is essential to achieving the full benefits of the stretches. The wall’s support allows you to concentrate on your breathing and relaxation.
  • Time: Typically, each pose is held for 3 to 5 minutes, but feel free to add more or less time as your ability and requirements allow. 

Wall Yin Yoga Sequence and Pose Breakdown

a woman using a wall to do a yin yoga squat
Wall Squat as described in the Sequence

Here’s a step-by-step Wall Yin Yoga Pose Sequence combining gentle stretches and supported postures to promote deep relaxation. 

  1. Wall Butterfly: Sit sideways with your shoulder and hip against the wall and then lay on your side away from the wall. At the same time, roll on to your back and swing your legs up the wall. Bring the soles of your feet together letting your knees bend and fall to the sides while your back rests on the floor.
  2. Wall Caterpillar (Legs up the Wall Pose): With your legs extended and together up the wall working your upper body to be as flat as possible with the floor. Move your butt further away from the wall to ease up on the hamstring stretch. 
  3. Wall Squat: With your feet slightly wider than your torso, lower and bend your knees about 90 degrees. Your feet and knees will likely track to your left and right. Press your feet into the wall, keeping your spine elongated.
  4. Wall Straddle: Slide your legs apart into a wide “V” shape against the wall, letting gravity pull your legs down.
  5. Wall Eye of the Needle: Starting with legs straight cross one ankle over the opposite thigh. Sliding the foot of your straight leg to the floor allowing the knee to bend toward the torso. Using your hand, gently press the crossed knee toward the wall. After several breaths reverse the process and switch sides
  6. Reclining Twist: Begin by bending your knees with your feet lightly pressed against the wall. Slowly lower your legs and hips to one side while anchoring your upper body in its original position. For extra stability, spread your arms wide apart, which will help to keep your shoulders grounded. Hold the pose for several breaths, then switch sides for balance.
  7. Wall Arch: Start by sliding your feet down the wall, similar to preparing for Wall Squat, but only lower them about 12–18 inches. Place your hands beside you, pressing your palms into the floor for support. Now, press both feet into the wall and lift your hips high off the floor, coming into an arch. Keep your hands on the ground to stabilize. Using your legs and feet to press into the wall rather than relying on your back muscles, you can stay in this pose for an extended period, allowing for a gentle backbend.
  8. Wall Sphinx To come into Wall Sphinx, roll onto your belly and scoot back until your knees touch the corner where the floor meets the wall, with your feet resting up the wall. Clasp your elbows with opposite hands to support the upper body. This pose gently opens the spine, and if you want a deeper sensation in the lower back, you can rest your elbows on blocks, a bolster, or a cushion. Allow the spine to soften. Extend the arms, making a Wall Seal for a deeper variation, proceeding only if you are comfortable.
  9. Shavasana or Seated Meditation: Conclude your wall yoga pose sequence with a seated meditation and/or lying on your mat in Shavasana.
kevin parenteau doing a wall sphinx yin yoga pose with a bolster
in Wall Sphinx rest your Arms on a Bolster for a Deeper Sensation

7 Essential Wall Yin Yoga Poses + 1 Bonus

Here are the key poses in Wall Yin Yoga that offer deep stretches while using the wall for support:

  1. Wall Butterfly: Opens the hips and stretches the inner thighs while the wall supports the legs for longer holds.
  2. Wall Caterpillar: Stretches the spine and hamstrings, releasing tension in the lower back.
  3. Wall Straddle: Deep inner thigh stretch while supporting the legs.
  4. Wall Squat: Strengthens the legs and opens the hips while relieving pressure on the lower back.
  5. Wall Eye of the Needle: Opens the hips and glutes with support from the wall, making it easier to hold longer.
  6. Reclining Twist: Stretches the spine and releases lower back and hip tension.
  7. Wall Arch: Stretches the chest and spine, promoting better posture.

Bonus

  • Wall Sphinx: This pose gently compresses the lumbar spine (lower back), promoting mobility and stretching the muscles along the spine. It also helps relieve tension in the lower back and hips. Learn More About Sphinx and Seal Yoga Pose.
a woman using a wall to do a Arch yin yoga pose
Stretch the chest and spine with Wall Arch

Tips for Holding Poses Longer with Wall Support

a woman using a wall to do a twist yin yoga pose
Focus on the Breath. Reclining Twist Pose Shown

In Wall Yin Yoga, holding poses longer allows the connective tissues to release gently. The wall provides crucial support, enabling you to stay in poses like Wall Butterfly or Wall Caterpillar for several minutes without strain.

  • Focus on Your Breath: Deep, slow breathing helps you relax into the poses and encourages mindfulness.
  • Use Props: Blankets or bolsters can support the head, lower back or hips, allowing you to hold poses longer and more comfortably.
  • Ease Into the Stretch: Let gravity do the work, using the wall for support rather than forcing deeper into the pose. Move your Butt closer or further away from the wall to change the intensity.

By using the wall as a support, you can extend the duration of each posture, enhancing the meditative aspect of Wall Yin Yoga.

Modifications for Common Wall Yin Yoga Poses

Modifications can make Wall Yin Yoga more accessible for people with limited flexibility or joint issues:

  • All Wall Yin Yoga Poses: Move Away from the wall for a lighter version of the pose
  • Wall Squat: Keep the feet higher to reduce pressure on the knees and hips.
  • Wall Caterpillar: Use a bolster under the head or lower back / pelvic area to ease tension in the spine and hamstrings.

These modifications allow everyone to enjoy the full benefits of Wall Yin Yoga while accommodating different body types and levels of flexibility.

Ending Your Wall Yin Yoga Practice

Finish your practice with a relaxing pose like Wall Shavasana, seated meditation or a “regular” Shavasana. While lying on the floor or seated, focus on your breath, and allow your body to fully relax on the floor, letting go of any remaining tension. Incorporating a calming finishing pose will help you integrate the benefits of your Wall Yin Yoga session, leaving you feeling restored and grounded.

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