Yoga Spy

Last November, I visited my parents in Hilo, my hometown. One day, I got my mom and dad to try a one-minute “wall stand.” I’d given my dad a mini yoga sequence years ago—to help his golf game, I said. But I wanted to add something new and efficient, the simpler and less time consuming, the better.

“Try this,” I said. “Find a wall. Stand against it. Only one minute.”

I gave them a few tips, set my watch, and we all did it. “Let’s do this every day,” I said.

Since we each had different schedules—I don’t golf, for example—I let them do their wall stands on their own. I didn’t harass them about it. Not too much, anyway.

Meanwhile I myself committed to standing against a wall daily for between one and five minutes. Even if swamped, I can spare one minute, can’t I? I added it to my iPhone app Streaks, a daily checklist / habit tracker that really works! It’s based on the “don’t break the chain” method attributed to Jerry Seinfeld. Anyway, since November 12, I’ve broken my chain only once!

For me, the wall stand is remarkably effective. It’s simple, but not easy. The absolute verticality of a wall is a strict teacher. I can feel my hip flexors and abdominal muscles lengthening, my upper back straightening, my upper pectorals stretching—and my entire spine from growing taller (as if!).

How to Do the Wall Stand

I wanted my yoga students to experience the wall stand. So, for winter session, it’s my theme pose—a pose that I include in every class throughout a session. Note: The wall stand is related to Tadasana. But, in my scheme of things, it’s your natural stance, not a pose. Here are my main points:

• Use full-fledged wall

The wall should be large enough for your whole body—not a narrow pillar, not a door jamb. A closed door is an option.

• Stand in your natural stance

Don’t place feet together. Feet together is less stable, although useful for yoga poses and balance exercises. If your feet turn outward slightly—slightly—that’s fine.

• Start with heels near wall

What touches the wall? It depends on your body type and muscle mass. Possibly heels, calves, buttocks, shoulder blades, and head. Check your ribcage: floating ribs (11^th and 12^th) should be near wall.

• Lengthen posterior body—vertically, horizontally, diagonally

Imagine the skin of your back as a stretchy fabric. Stretch it up and down, side to side, along the diagonals. If you only press backward, your body might contract rather than expand.

• Your head might not touch wall

If you need head support for Savasana, your head should not touch the wall. Don’t tilt your head backward.

• Relax arms and hands

Don’t press your hands against the wall. Let your arms hang, relaxed. Use your leg, back, and abdominal muscles to stand straighter, not leverage from your arm strength.

• Observe where your body fatigues

If you stand for three or more minutes, you might experience intensified sensation where your body is weak or tight.

A Bit of Backstory

Since my early teaching days, I occasionally had students stand against a wall. It’s not novel. In Iyengar yoga, we often use the wall as a prop.

But I regarded the wall stand with keener interest after a conversation with Louie Ettling, my training teacher. Several years ago, she mentioned meeting an elderly woman with remarkably upright posture. She asked the woman if she does any type of practice or exercise. The woman said no, nothing special, just walking and ordinary activities. But she did stand against a wall every day.

Louie and I grinned at each other. What a ordinary, yet extraordinary, answer. Just stand against a wall. Simple. Revealing. It could serve as a daily self-check-in. If one day you can’t do it, well, that’s a signal, isn’t it?

Daily Rx for Everyone

Don’t assume that I’m targeting the wall stand only toward middle-aged and senior adults. It’s just as useful for teens and twentysomethings, who have grown up hunched over digital devices. To add this little exercise to your schedule, here are my suggestions:

• Do it daily

A new habit sticks best if done regularly, ideally daily. If you designate only some days, chances are, you’ll lose track.

• Set a timer

Start with one minute and time yourself. I like a flexible goal for some leeway. I prefer five minutes but, if too busy, one minute will suffice. Also, setting a timer is liberating to me—no decision-making, no bargaining; just do it!

• Keep track

I employ the “don’t break the chain” method with my Streaks app (mentioned above), but any calendar will do. Mark each day you do a wall stand—and see the chain grow into days, weeks, months. Over time, decide whether it’s worth continuing or not.

If you try the wall stand, please share your experience with me.

Images: I photographed these totem poles and old-growth forest on Graham Island, Haida Gwaii, in August 2008. The totem poles were displayed at the Haida Gwaii Museum in Skidegate.