Yoga Poses Done on A Wall

hi my name is Elizabeth yoga teacher and

hi my name is Elizabeth yoga teacher and owner of nada yoga today I’m going to

owner of nada yoga today I’m going to

owner of nada yoga today I’m going to show you three yoga poses on our yoga

show you three yoga poses on our yoga

show you three yoga poses on our yoga wall so this first pose that we’re going

wall so this first pose that we’re going

wall so this first pose that we’re going to do is called supe baddha konasana

to do is called supe baddha konasana

to do is called supe baddha konasana soup done means reclined but that means

soup done means reclined but that means

soup done means reclined but that means bound and konasana is wide angle pose so

bound and konasana is wide angle pose so

bound and konasana is wide angle pose so it’s mostly done on the floor supported

it’s mostly done on the floor supported

it’s mostly done on the floor supported with a bolster under the back but we’re

with a bolster under the back but we’re

with a bolster under the back but we’re going to do it on the wall today so I

going to do it on the wall today so I

going to do it on the wall today so I take my feet onto the wall nice and flat

take my feet onto the wall nice and flat

take my feet onto the wall nice and flat with my strap securely around my hips so

with my strap securely around my hips so

with my strap securely around my hips so nice and confident here and take a nice

nice and confident here and take a nice

nice and confident here and take a nice deep breath in and as I exhale I’m going

deep breath in and as I exhale I’m going

deep breath in and as I exhale I’m going to bend my knees open coming into baddha

to bend my knees open coming into baddha

to bend my knees open coming into baddha konasana so I take the soles of my feet

konasana so I take the soles of my feet

konasana so I take the soles of my feet together this parts a little bit scary

together this parts a little bit scary

together this parts a little bit scary so I’m going to exhale nice and slowly

so I’m going to exhale nice and slowly

so I’m going to exhale nice and slowly and I’m going to lay back my pelvis is

and I’m going to lay back my pelvis is

and I’m going to lay back my pelvis is nice and secure in the strap and then

nice and secure in the strap and then

nice and secure in the strap and then just to add another sense of relaxation

just to add another sense of relaxation

just to add another sense of relaxation I’m going to take my hands to the back

I’m going to take my hands to the back

I’m going to take my hands to the back of my head so you get the same benefits

of my head so you get the same benefits

of my head so you get the same benefits of inverting like you would when you go

of inverting like you would when you go

of inverting like you would when you go for a run just like when you do cardio

for a run just like when you do cardio

for a run just like when you do cardio but instead you can rest nice and

but instead you can rest nice and

but instead you can rest nice and passively nice and relaxed and then

passively nice and relaxed and then

passively nice and relaxed and then you’re also calming your nervous system

you’re also calming your nervous system

you’re also calming your nervous system at the same time I’m going to release my

at the same time I’m going to release my

at the same time I’m going to release my hands lift my head high up towards my

hands lift my head high up towards my

hands lift my head high up towards my feet and as I exhale push my feet into

feet and as I exhale push my feet into

feet and as I exhale push my feet into the wall extending my legs you’d want to

the wall extending my legs you’d want to

the wall extending my legs you’d want to stay here for another deep breath in to

stay here for another deep breath in to

stay here for another deep breath in to readjust the blood in the body and then

readjust the blood in the body and then

readjust the blood in the body and then slowly walking my feet down the wall I

slowly walking my feet down the wall I

slowly walking my feet down the wall I come back to the security of the floor

come back to the security of the floor

come back to the security of the floor place the hands below the heart and

place the hands below the heart and

place the hands below the heart and place the forehead to the wall so next

place the forehead to the wall so next

place the forehead to the wall so next we’re going to do a pose that’s a

we’re going to do a pose that’s a

we’re going to do a pose that’s a familiar as scorpion it’s set it’s a

familiar as scorpion it’s set it’s a

familiar as scorpion it’s set it’s a very deep backbend so don’t try this at

very deep backbend so don’t try this at

very deep backbend so don’t try this at home

home

home but instead Campanaro yoga and try it on

but instead Campanaro yoga and try it on

but instead Campanaro yoga and try it on the wall

the wall

the wall we’re going to start the same way we did

we’re going to start the same way we did

we’re going to start the same way we did with the previous pose I’m going to

with the previous pose I’m going to

with the previous pose I’m going to secure the strap around my hips place my

secure the strap around my hips place my

secure the strap around my hips place my feet flat onto the rock once my feet are

feet flat onto the rock once my feet are

feet flat onto the rock once my feet are flat I’m going to transfer my hands to

flat I’m going to transfer my hands to

flat I’m going to transfer my hands to either side of the strap take a deep

either side of the strap take a deep

either side of the strap take a deep breath in and I exhale bend my knees

breath in and I exhale bend my knees

breath in and I exhale bend my knees take the feet together this time I’m

take the feet together this time I’m

take the feet together this time I’m going to take my hands to the ground

going to take my hands to the ground

going to take my hands to the ground and I’m going to hook my feet along the

and I’m going to hook my feet along the

and I’m going to hook my feet along the front of the straps this is a fun part

front of the straps this is a fun part

front of the straps this is a fun part you got to exhale and turn your chest

you got to exhale and turn your chest

you got to exhale and turn your chest towards the wall a little awkward at

towards the wall a little awkward at

towards the wall a little awkward at first but you’ll get used to it now from

first but you’ll get used to it now from

first but you’ll get used to it now from here I’m going to walk my hands slowly

here I’m going to walk my hands slowly

here I’m going to walk my hands slowly towards the wall and extend my arms draw

towards the wall and extend my arms draw

towards the wall and extend my arms draw my knees in lifting my feet now up and

my knees in lifting my feet now up and

my knees in lifting my feet now up and back towards my head and on an

back towards my head and on an

back towards my head and on an exhalation I can drop the weight of my

exhalation I can drop the weight of my

exhalation I can drop the weight of my thighs towards plan I’m going to slowly

thighs towards plan I’m going to slowly

thighs towards plan I’m going to slowly exhale draw the knees forward taking my

exhale draw the knees forward taking my

exhale draw the knees forward taking my feet back to the wall and taking my

feet back to the wall and taking my

feet back to the wall and taking my hands to the ground and you got to

hands to the ground and you got to

hands to the ground and you got to remember the way you came on exhalation

remember the way you came on exhalation

remember the way you came on exhalation turn and then we’re back to where we

turn and then we’re back to where we

turn and then we’re back to where we started so I’m going to grab the strap

started so I’m going to grab the strap

started so I’m going to grab the strap along the inside of my legs in the hell

along the inside of my legs in the hell

along the inside of my legs in the hell lift my head exhale push my feet into

lift my head exhale push my feet into

lift my head exhale push my feet into the wall take a deep breath in and then

the wall take a deep breath in and then

the wall take a deep breath in and then slowly walk the feet down to the ground

slowly walk the feet down to the ground

slowly walk the feet down to the ground once the feet are flat place the hands

once the feet are flat place the hands

once the feet are flat place the hands below the heart my head onto the wall

below the heart my head onto the wall

below the heart my head onto the wall and breathe so this next pose is

and breathe so this next pose is

and breathe so this next pose is probably the most well known posts of

probably the most well known posts of

probably the most well known posts of all the yoga poses downward facing dog

all the yoga poses downward facing dog

all the yoga poses downward facing dog as it’s called in Sanskrit uh Deluca one

as it’s called in Sanskrit uh Deluca one

as it’s called in Sanskrit uh Deluca one asana so to start I placed a bolster on

asana so to start I placed a bolster on

asana so to start I placed a bolster on the mat which is meant to support my

the mat which is meant to support my

the mat which is meant to support my head so a lot of times in these poses

head so a lot of times in these poses

head so a lot of times in these poses will forget to relax the weight of the

will forget to relax the weight of the

will forget to relax the weight of the head which helps to relax the brain and

head which helps to relax the brain and

head which helps to relax the brain and also common nervous system so I’m going

also common nervous system so I’m going

also common nervous system so I’m going to place the strap around my hip bones

to place the strap around my hip bones

to place the strap around my hip bones at the front and lean my weight into the

at the front and lean my weight into the

at the front and lean my weight into the strap and slowly as I

strap and slowly as I

strap and slowly as I exhale walk my feet back towards the

exhale walk my feet back towards the

exhale walk my feet back towards the wall that I feel that contact with my

wall that I feel that contact with my

wall that I feel that contact with my heel on an inhalation I’m going to reach

heel on an inhalation I’m going to reach

heel on an inhalation I’m going to reach my torso from my hips getting a nice

my torso from my hips getting a nice

my torso from my hips getting a nice long line in my spine and as I exhale

long line in my spine and as I exhale

long line in my spine and as I exhale I’m going to slowly fold into the poem

I’m going to slowly fold into the poem

I’m going to slowly fold into the poem so here I have four supports good inhale

so here I have four supports good inhale

so here I have four supports good inhale lift the head exhale slide my hands

lift the head exhale slide my hands

lift the head exhale slide my hands underneath my shoulders and then gently

underneath my shoulders and then gently

underneath my shoulders and then gently walk my feet forward so that my feet are

walk my feet forward so that my feet are

walk my feet forward so that my feet are flat from this point I want to push all

flat from this point I want to push all

flat from this point I want to push all the way back into my feet and take a

the way back into my feet and take a

the way back into my feet and take a moment to drop the weight of my head so

moment to drop the weight of my head so

moment to drop the weight of my head so I can breathe deep and then gently just

I can breathe deep and then gently just

I can breathe deep and then gently just simply bending my knees I’m going to

simply bending my knees I’m going to

simply bending my knees I’m going to push up through the back of my skull and

push up through the back of my skull and

push up through the back of my skull and unroll my spine to come back to standing

unroll my spine to come back to standing

unroll my spine to come back to standing that way as I come to standing there’s

that way as I come to standing there’s

that way as I come to standing there’s lots of time for the blood to come back

lots of time for the blood to come back

lots of time for the blood to come back to my head so that I don’t get dizzy but

to my head so that I don’t get dizzy but

to my head so that I don’t get dizzy but if I do feel dizzy simply I just turn

if I do feel dizzy simply I just turn

if I do feel dizzy simply I just turn around place my head and hands onto the

around place my head and hands onto the

around place my head and hands onto the wall and take a deep breath