Five simple yoga asanas you can practice using a wall

 

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Here are simple yoga asanas you can practice using a wall:

Parsva Tadasana

Also known as Standing Side Bend, this pose is a variation of Tadasana (Mountain Pose). This is a standing intermediate variation which demands balance, flexibility and strength in the body. This pose requires good core and lower body strength coupled with upper body flexibility. Himalayan Siddhaa Akshar, Founder, Akshar Yoga Institutions noted that this pose helps to ease stress and weariness while also toning the thighs and enhancing digestion.

Steps:

*Stand with hip distance between your heels and your big toes. Keep your grip firm using your heels, the outside edges of your feet, and big toe mounds.

*With your inner arches, raise yourself.

*In order to release your tailbone toward your heels, rotate your inner thighs backwards.

*Raise your arms overhead, palms facing one another and hands spaced shoulder-distance apart.

*Reach up and touch your palms, then look at your thumbs while trying to maintain your arms straight.

*Bend to any side with an inhale, exhale and release to center.

*Repeat on the other side

*After taking several breaths, let go of your arms.

However, this asana should be avoided by senior citizens and pregnant women because the whole body weight is on one leg, and this can create imbalance for them.

Uttana Shishosana

In Sanskrit, ‘uttana’ means ‘intense’ or ‘extended’ and ‘shisho’ refers to ‘puppy’, which translates to Extended Puppy Pose. This pose resembles a stretching puppy, hence the name.

Steps:

*From child’s pose or tabletop, bring your knees together.

*Walk your fingertips forward and bring your chest onto the mat.

*Allow your hips to lift high up toward the ceiling, opening up the chest and bending the back.

*Hold for a few breaths before moving onto another pose.

According to Akshar, “There are so many benefits to this pose; you stretch the spine and open up the chest. The more the back arches, the more the front side of the body opens, which allows the heart chakra to open as well. It also improves posture.”

One Hand Shoulder Opener

One Hand Shoulder Opener can target the shoulders and offer significant improvements if this area is a chronically painful area. (Source: Freepik)

Shoulder opening yoga poses can benefit all people, especially those with chronic back and neck problems, or those who spend a lot of time each sitting at a desk. One Hand Shoulder Opener can target the shoulders and offer significant improvements if this area is a chronically painful area.

Steps:

*While lying on your stomach, extend your right arm out to the side at a 90-degree angle or less, palm down.

*Roll onto your right side of the body by pressing your left hand into the ground.

*Feeling along the right side of your chest, shoulder, and right arm is what you’re looking for.

*Try exhaling while performing this stretch.

*Repeat on the other side

Low Lunge Quad Stretch/ Anjaneyasana Variation

Ajaneyasana is named after Lord Hanuman as he was the son of Anjani. It promotes flexibility, burns fat, aids in better digestion, improves blood circulation, cures sciatica and helps maintain metabolism.

Steps:

*Begin with Adhomukhi Swanasana

*Slowly lean forward and place your right foot in between your palms

*Place your left knee down and push your toes out

*Lift the ball of your right foot off the floor and point your toes up

*Slowly extend your right leg forward as much as you can and try to straighten both your knees

*Your thighs should lie flat on the floor

*Try not to lean your upper body to the right side

*Raise your arms above your head and join your palms together to form namaste

*Stretch your arms and gently arch your back until your eyes and nose are facing the sky

*Hold the asana for a while

*Repeat the same with the other leg

Akshar advised to avoid this asana if you have an injury in your knees, groin area or your hamstrings. Pregnant women are also advised against attempting this pose.

Malasana

The pose looks like a garland hanging our neck, hence the name. (Source: Freepik)

Malasana (Garland Pose) is a beginner level squatting asana, which focuses on the lower back, hips, hamstrings, knees and ankles. The pose looks like a garland hanging our neck, hence the name. It helps improve digestion by eliminating the problem of constipation.

Steps:

*Come to stand with your feet about mat’s width apart.

*Bend the knees and lower your pelvis toward the floor to come into a squat.

*Take your upper arms inside your knees and bend the elbows to bring the palms together

*With hands to your heart center in anjali mudra, see if you can allow your thumbs to touch your sternum as if to help keep the chest lifted. Continue pressing upper arms into thighs and thighs into upper arm to stay engaged.

*Keep your spine straight, your pelvis moving toward the floor, and your shoulders relaxed away from your ears.

*Stay here for five breaths, then straighten the legs to come out. You can come directly into a forward fold. 

*Try repeating the pose three times to take full advantage of getting warmed up. 

Akshar added that avoid this pose if you have a knee or low back injury. “Don’t push yourself into a deeper squat than your body is ready to achieve. If you feel any pain, skip the pose.”

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