Here at Yoga Quota, we’re guided by the principle of making yoga more accessible to everyone, we do this through our amazing Badgeholders who commit to spread the benefits of yoga in their communities. This ranges from teaching classes for people with mental health issues, to a wide range of people with disabilities. A lot of our charity classes are chair yoga classes.
Another way we can make yoga asana practice more accessible is through using other supports, like a wall.
We recently shared a video on our Instagram of Sun Salutation A variations using a mat, a chair for support, and fully seated, and now we've got the variation at the wall ready for you to try!
Using a wall is a great way to provide tactile feedback, balance strength & flexibility, and support balance. Working with a wall might be suitable for people who have balance issues or vertigo, have difficulty moving from standing to the floor, are experiencing lower back pain, carpal tunnel syndrome, arthritis in wrists/shoulders, or pelvic instability.
It’s also marvellous during pregnancy or post-natally, when weight-bearing asymmetrical movements (like stepping forward and back from a standing forward fold), can cause extra discomfort and potentially pain.
If you’re working with a specific concern, we always recommend speaking to a health professional before commencing a new yoga practice.
Sun Salutation A at a Wall
First, find how far away from the wall you need to be, by coming close to it, and then taking a step back. Bringing the feet hip distance apart, rolling the shoulder back: find a tall, strong Tadasana. Bring the palms to face forwards. As you inhale, reach the hands high, bring the palms to meet above your head and look to the thumbs. As you exhale, the hands come wide again and the elbows come in beside the waist.
Flex the finger tips back, taking a deep breath in, and as you exhale, press the hands forward onto the wall, for High Plank. Inhale, and as you exhale, bend the elbows and keep them close to the body, and the belly strong. Hover the chest away from the wall, keeping the body straight, for Chaturanga.
Inhale as you push into the hands and lean back, lift your heart and look to the ceiling, Upward Facing Dog. Exhale, and come back to center.
Take a big step back with the feet, and bring the hands a handprint lower on the wall. Press into the hands, straightening arms and legs, bringing your hips to stack over your feet, Downward Facing Dog. Breathe deeply here, keeping the tummy gently engaged, pushing the fingertips into the wall.
When you’re ready, as you inhale, lift the chest, squeezing your bum: step back into the wall. As you inhale, reach the hands high, and your palms to meet above the head, and as you exhale, bring your hands back to your heart, palms pressing together.