If you've never used a wall to do yoga [1], this is a perfect calming, beginner-friendly sequence. Do this 11-pose sequence to help you wake up in the morning, to wind down in the evening, after an intense workout (these are great stretches for your hips, lower back, and hamstrings), or if you're new to yoga or recovering from an injury.

Related:

8 Stretches That Can Help Ease the Pain of Sciatica [2]

Legs up the Wall

• Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent, and scoot your butt against the wall.
• Extend your feet straight up, resting your heels on the wall. Keep your arms by your sides or by your head (this position will stretch your shoulders).
• Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall supports you, holding for five or more breaths.

1 Leg up the Wall

• From Legs up the Wall, lower your left leg down to the floor.
• Breathe deeply for five breaths.
• Slide your left leg back up and then repeat this stretch on the right side.

Butterfly

• Come back into Legs up the Wall, bend your knees, and bring the soles of your feet together.
• To intensify the stretch, place your hands on your inner knees and gently press your knees toward the wall.
• Enjoy this inner thigh stretch for five or more breaths.

Straddle

• From Butterfly, extend your legs out wide.
• Relax like this for five or more breaths.

Figure Four

• Come into Legs up the Wall. Bend your right knee and rest your ankle just below your left knee.
• Slowly slide your left foot down the wall; it's OK that your hips come off the floor.
• Stay here for a minute or so, lowering your left foot even further as your hips begin to open.
• Release this pose and repeat on the other side.

Spinal Twist

• Begin in Legs up the Wall. Bend both knees and lower them to the left side of your chest, keeping the heels resting on the wall.
• Extend your arms out wide in t-position and gaze to the right.
• After five or more deep breaths, lift your knees to the chest and roll them over to the right side, gazing to the left for another five or so breaths.

Deeper Spinal Twist

• Come back into the Spinal Twist on the left side.
• Extend your left leg straight so it's resting against the wall. Allow your right knee to fall in front of it, feeling an even deeper spinal twist.
• Enjoy this pose for five or more breaths (you may even hear some pops!). Then raise the legs back up to the wall and repeat this stretch on the other side.

Shoulderstand Prep

• Come into Legs up the Wall.
• Press your feet into the wall, lifting your hips off the floor.
• If you can, the knees and hips will hover above the shoulders.
• Bring your hands to your lower back for support, breathing deeply for five or more breaths.

Kneeling Hip Flexor Stretch

• Kneel down and place your right knee as close as you can to the wall, resting your toes against the wall.
• Place your left foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your right hip.
• Place your hands on your front knee to keep your spine long.
• Stay like this for five or more breaths. Slowly release and do this stretch on the other side.

Child's Pose

• Kneel in front of the wall about two feet away, knees slightly wider than the hips.
• Extend your arms, resting your hands on the wall, relaxing the head and shoulders.
• Stay here for five or more breaths.

Standing Forward Bend

• Stand facing the wall, with your toes about eight to 12 inches away from the wall.
• Swing your torso to the right slightly and then fold forward, resting your upper back against the wall.
• Depending on how flexible your hamstrings are, you might need to move your feet closer to the wall.
• Actively press your back into the wall, reaching the top of your head toward the floor.
• Extend your arms above you, palms pressing firmly against the wall.
• Enjoy this forward bend for five or more breaths.