Unwind @ the Wall

Restorative Yoga is the practice of being supported in poses using a variety of props. We can easily list bolsters, blocks, blankets, and straps as props but we often forget that a wall is an important prop as well.  The good news is that walls are just about everywhere, you don’t need to buy one!  This practice includes several poses that utilize a wall to help you to move your spine, release tension, and relax. 

Props:  Wall, mat, 2 blankets, and 2 blocks.

 Wall Warm Up Poses            

Why warm up poses?  These gentle wall supported poses prepare your body to really let go, to release tension – the goal of restorative yoga. Connect with your breath here, slowly become aware of each inhale and exhale.     

	Wall Downward Dog 1. Place your hands on the wall and walk backward until your torso is parallel to the floor and your feet are under your hips.  Hands should be shoulder distance apart and in line with your torso. 2. Lean back to make sure that your feet are directly under and in line with your hips, your head lowers between your arms. 3. Hold 5-10 breaths. 4. To come out of the pose, walk toward the wall and stand up.
	Wall Pyramid 1. Start in Wall Downward Dog. 2. Step your right foot back approximately 4-6 inches.   3. You will feel a gentle stretch in your right calf. 4. Adjust your stance if needed for comfort. 5. Hold 5 – 10 breaths. 6. Switch your feet and repeat with the left foot stepping back.
	Wall Hang/Forward Fold 1. Stand with your back to the wall, feet hip-width apart and approximately 12 inches from the wall. 2. Hinge forward from your hips, hands grasping opposite elbows, and knees gently bent. 3. Your sitting bones rest against the wall. 4. Hold 5 – 10 breaths. 5. To come out of the pose, soften your knees, engage your abdominal muscles, place your hands on your thighs, and slowly press up to standing.
	Wall ¼ Moon 1. Stand with your right hip facing the wall. 2. Bend your right arm 90 degrees and place your forearm against the wall, elbow in line with your shoulder. 3. Bring your left hand to the back of your head. 4. Inhale, on your exhale, lift your left elbow to the sky while your right forearm presses into the wall. 5. Hold 3-5 breaths. 6. To come out of the pose, exhale and release the left arm. 7. Repeat on the other side.
	Standing Twist on the Wall 1. Place a block about 6-10 inches from the wall. 2. Stand with your right shoulder next to the wall and the right foot resting on the block. 3. Rotate to the right and place both hands on the wall, walking them to the right. 4. Head and eyes look to the right. 5. Hold 3-5 breaths. 6. To come out of the pose, release to a neutral position, arms resting alongside your body. 7. Repeat on the other side.
Restorative Wall Poses:  Come down onto your back, knees bent, and feet flat against the wall. Place a folded blanket under your neck and head for comfort.
	Wall Cat/Cow (1 minute) 1. Knees are bent at 90 degrees and feet are resting on the wall. 2. Exhale, flatten your back against the mat (cat). 3. Inhale, tilt your pelvis as your back curves up from your mat (cow). 4.  Continue moving with your breath from cat to cow for 1 minute.
	Figure Four on the Wall (2-3 minutes per side) 1 With your knees bent and feet on the wall, bend your right knee and rest your right ankle on left knee. 2. You may want to support your right knee with your right hand. 3. Hold for 2-3 minutes. 4. Release and repeat with the left knee bent.
	Supine Twist on the Wall (2-3 minutes per side) 1. With your knees bent and feet flat on the wall, place a folded blanket between your bent legs. 2. Gently “walk” your feet to the right down to the floor keeping the soles on the wall until the outer edge of the bottom foot touches the floor. 3. Hold for 2-3 minutes. 4. Repeat on the other side.
Hug your bent knees into your chest and roll slowly onto your right side in a fetal position. On an inhale, gently push yourself up to a seated position. Take 3 Calming Breaths, inhaling through your nose and exhaling through your mouth.
	SET UP FOR INVERTED BOUND ANGLE POSE: Place the blocks and rolled blankets as indicated in the photograph. Blocks: bottom block is horizontal, top block is vertical, 4-6 inches from the wall. These will support your feet. Blankets: rolled and placed on either side of the blocks. These will support your outer thighs.
	Inverted Bound Angle Pose (5-10 minutes) 1. Come down onto your back, knees bent and feet resting on the wall. 2. Bring the soles of your feet together and slide them down the wall until your heels are resting on top of the stacked blocks and your outer thighs are supported by the rolled blankets. 3. You may need to adjust your position for comfort moving towards or away from the wall. 4. Rest here for 5-10 minutes. 5. To come out of the pose, use your hands to bring your knees together, feet flat on the wall. 6. Take 3 Calming Breaths. 7. Then hug your knees to your chest, roll to your favorite side. 8. When you are ready, gently arise.