A yoga instructor says this 15-minute full-body stretch can soothe tight muscles—all you need is a wall

Most physical yoga sessions involve a mat and sometimes props like blocks, bolsters or straps for extra support. But when time, space or budget is tight, it’s good to know that something as simple as a wall can be just as effective at enhancing your practice.

As demonstrated by yoga instructor Sommer Sobin, co-founder of Thousand Petal Yoga, using some wall space can improve alignment, support your balance and help you achieve a greater range of motion. Here's how to do it.

How to do the 15-minute wall yoga sequence

15 min Wall Yoga: Hatha Yoga for Alignment & Deep Stretch | All Levels - YouTube

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This 15-minute yoga sequence designed by Sobin is beginner-friendly and includes some of the best yoga stretches for beginners—like downward-facing dog—with the added support of a wall.

According to Sophia Drozd, yoga teacher and founder of Yoga for Pain App, a wall can help you stretch deeper while offering extra stability and support.

"Giving you the ability to explore deeper stretches by pressing into the wall and applying external pressure, the wall helps you to distribute weight while maintaining your balance," says Drozd.

What is hatha yoga?

Sobin’s wall-based practice is based on hatha yoga principles. Hatha is actually an umbrella term for all physical aspect of yoga, but it's now commonly used to denote a slower-paced class.

"Hatha yoga is generally a slower form of yoga movement, where you hold your pose for longer," Drozd tells me. "This makes it perfect for anyone looking to give their flexibility a boost.

"The slower pace can make it a more accessible form of yoga and a great practice for beginners to explore yoga and become more familiar with the different types of asana [poses]."

Drozd says hatha yoga focuses on the body, breath and meditation. "This encourages the body and mind into alignment," she says. Done regularly it can promote flexibility, balance and calm.