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Wall Yoga Benefits, poses For Beginners

Wall Yoga & Its Benefits For Young Adults

Most yoga instructors may be using straps and blocks to guide students through challenging Yoga poses or to teach alignment. However, there is one piece of prop that is often underused and available everywhere – ‘the wall’. Yes, most yoga students will be using a wall as a means to assist them with balance or to get support during certain asanas (poses). But the Iyengar practice of yoga – Wall Yoga or Rope Wall Yoga is entirely a new idea to use the wall as a support. The Wall Yoga is safe and supportive equipment to help students expand their practice. It is also increasing its popularity amongst yoga practitioners because of its Benefits for Young Adults and Senior People. Keep reading for more details on Wall Yoga, Rope Wall Yoga and Its Benefits for Young Adults

What Is Wall Yoga?

The basic idea behind wall yoga is to use straps attached to hooks on a wall to assist students with their yoga practice. The use of the straps, along with gravity, allows students to experience a truly vertical practice. It allows students to experience lightness while exploring postures in completely new ways.

Practicing wall yoga or dangling from ropes attached to the wall offers many benefits – it allows you to hold poses for longer as it gives you a feeling of weightlessness. Secondly, it helps to increase your strength by strengthening different muscle groups that are typically used, and lastly, it improves overall flexibility. 

History & Evolution Of The Wall Yoga

As per BKS Iyengar’s principles of alignment, ‘the wall’, used as a prop helps deepen asana by opening and creating space in the body using therapeutic techniques, today popularly known as Inversions.  The original “Wall Yoga” concept evolved in the form of ropes attached to wall hooks, designed by Iyengar, also known as Rope Wall Yoga. As years passed, the Yoga Wall evolved and introduced adjustable rope straps to accommodate all body types.

Benefits Of The Wall Yoga

This unique practice increases gravity which students can utilize as resistance to help them develop strong core muscles. The several other benefits include – 

  • It can help improve overall flexibility and mobility in the joints and spine
  • It helps build strength in the large and small muscle groups
  • Aids in access to various muscle groups in poses that were unable to achieve on the mat
  • It provides several therapeutic benefits to help people heal from athletic injuries, arthritis, degenerative disc disease, and Sciatica
  • It can be useful as a work-out tool to help athletes in cross-training and preparation for competitions
  • Facilitates people to perform hundreds of different poses
  • It supports students to work through their fear and build confidence so that they can perform these wall poses on mats
  • Utilizes specific postures, positioning, movement, and breath, to open the joints and connective tissue 
  • It facilitates one to perform standing postures, forward and backbends, twists, and inversions
  • It offers to feel good feeling after doing wall yoga, as it balances physical practice designed to open the spine in every direction

Legs Up The Wall Posture And Its Benefits For Young Adults or Beginners

About Legs Up The Wall Posture

Legs Up The Wall pose also known as Viparita Karani is a posture wherein you lie on your back with your legs extended up the wall. Several yoga practitioners thought Legs Up The Wall Posture is beneficial for the body and mind. This is a restorative pose, in which you support your pelvis and lower back with a bolster or a couple of folded blankets, or you can do it with no other props. This pose is suitable for beginners and Young Adults. People can relax in the position for quite a while and can extend even up to 20 minutes at a time. This posture is beneficial for a stretch, circulation, mental as well as physical health benefits. Other benefits of performing Legs Up the Wall includes relief from headaches, insomnia, digestive problems and backaches 

Getting Into Legs Up the Wall Yoga Posture

To start with, firstly collect all the items you will need for this pose, which ideally includes a yoga mat, yoga block, and two small towels. Lie on the floor on your back near a wall with your sit-bones as close to the wall as is comfortable for you and then practice deep, steady breathing. Extend and swing your legs up onto the wall so that your heels and sitting bones are resting fully against it. If you have any discomfort in your lower back, adjust your body slightly back from the wall so that the sitting bones are not touching it. Calmly rest your head on the mat or floor, keeping your spine straight, and bend your knees a bit so your kneecaps won’t lock. You may initially practice this pose for a minute or two and then gradually increase up to 15 to 20 minutes.

Legs Up the Wall Yoga Benefits For Young Adults

This mild inversion is well-known for its wide range of health benefits as well as its anti-aging effects for young adults. Old Hindu scriptures claim that Viparita Karani hides wrinkles and also banishes old age and death, making it important benefit for young adults. The restorative nature of this posture supports blood circulation to parts of the body that need the most, making it helpful for people with ailments such as arthritis, high or low blood pressure, respiratory ailments, and menopause. Several other benefits of Legs Up the Wall Pose includes – 

  • Regulates blood flow
  • Reduces menstrual cramps
  • Relieves swollen ankles and varicose veins
  • Helps testicular, semen, and ovarian problems in men and women respectively
  • Improves digestion
  • Restores tired feet or legs
  • Stretches the back of the neck, front torso, and back of the legs
  • Improves problems of the eyes and ears
  • Relieves a mild backache
  • Relieves a migraine and headache
  • Help keep you young and vital
  • Calms anxiety
  • Relieves symptoms of mild depression and insomnia

What Is Rope Wall Yoga?

Iyengar practice of Yoga is very famous and this style strongly focuses on alignment. BKS Iyengar, a renowned author and yoga instructor originated many props used to perform yoga, including the Rope Wall Yoga. The Rope Wall Yoga can help you find proper alignment in poses, as well as discover the softness and steadiness.

Rope Wall Yoga Benefits

Apart from helping you to perfect alignment, it is also helpful to increase the length and maintain balance. It helps to activate muscle groups in an entirely new way. The ropes and the wall offer security so people can overcome their fear of trying some poses. Also, people getting nervous about practicing inversions can use this method to access a variety of inversion postures without putting any weight on their hands, arms, or heads. This way of practicing yoga is a more physically safe and nurturing.

People experienced relieve in their spines, especially travelers, desk jobs, and with a history of back problems. It also helps people reduce aches and pains in their body

Summing Up

I hope aforementioned details inspire young adults as well as everyone else to expand yoga practice and give wall yoga prop a try. It will help increase the length and allow softness in your body to try new ways of correcting your alignment.

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