No Yoga Mat at Home? These 8 Exercises Can Be Done Against the Wall

Recently, someone named Gai left a message saying they wanted to practice yoga at home but didn't have a yoga mat. Are there any exercises they can do without a yoga mat?

Actually, if you don't have a yoga mat at home, the editor recommends that everyone can do some bed yoga, or can do some wall-based yoga exercises.

For example, the most basic pose, Mountain Pose, can be practiced at home against a wall, ensuring that the body is on the same plane, which can effectively improve head forward tilt, rounded shoulders and hunchback, and pelvic misalignment.

And when the body gets used to the correct standing posture, you can stand tall in daily life without needing to lean against the wall, effectively improving your posture.

So, besides Mountain Pose, today we also recommend 8 wall-based yoga exercises, which have the same exercise effect!

1Shoulder Opening & Chest Opening

• Facing the wall, stand up with your feet hip-width apart
• Inhale to extend the spine, exhale, bend forward downwards, hands placed on the wall, hips extended backwards
• Hold for 5-8 breaths
• Facing the wall, kneel down

• Inhale, extend the spine, exhale bend forward downwards, hands towards the wall
• Exhale, the chest slowly leans against the wall
• Hold for 5-8 breaths
• Kneeling on a mat with small legs vertical to the mat
• Inhale, extend the spine, exhale bend forward downwards, arms stretched forward, chest approaching the ground

• If possible, the legs can be placed on the wall
• 2Standing Forward Bend
• Facing the wall, bend forward downwards
• Back against the wall

Initially, the feet can be away from the wall

• Hold for 5 breaths, the feet slowly move forward
• 3Single-Leg Spinal Twist
• Facing the wall, stand with your back to the wall, exhale, bend forward downwards
• Raise the right leg upwards towards the wall

Hands placed on both sides of the body

• If possible, move the left foot towards the wall
• Hold for 5-8 breaths, switch to the other side
• 4Side Stretch
• Facing the wall, stand with your feet hip-width apart
• Feet pointing forward, hips centered

Inhale, hands upwards to extend the spine

• Exhale, bend forward downwards, hands pushing against the wall
• Chest opening, spine extends
• Hold for 5-8 breaths, switch sides
• 5Warrior Three Pose
• Facing the wall, inhale to extend the spine
• Exhale, raise the left leg upwards while bending forward downwards

Hands placed on the wall, left foot extended backwards

• Hold for 5-8 breaths, switch sides
• 6Supported Reclined Blade Pose
• Feet leaning against the wall in a blade pose, hold for 5-8 breaths
• Slowly move your feet to the wall

Again, hold for 5-8 breaths

• 7Boat Pose
• Facing the wall, sit up
• Feet placed on the wall, arms stretched forward

Hold for 5-8 breaths

• 8Reverse Arrow Pose
• Hips and legs against the wall, lying on the mat
• Legs together or apart

Hands placed on both sides of the body, legs completely relaxed, hold for 1-2 minutes

• Stay home and persist in practicing yoga
• Maintain a good figure
• Wait for the flowers to bloom, you are still the most beautiful woman.
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