Wrist Free Yoga Sequence
WRIST FREE YOGA SEQUENCE
A lot of beginners state that yoga hurts their wrists and people often stay away from yoga due to wrist issues and that doesn’t have to be the case!
This hands free warrior sequence is an alternative to Vinyasa sequences in which you bear weight in your hands. It offers many of the benefits of a flowing practice without the drawbacks of prolonged or repeated weight-bearing in the upper body. It’s a flowing, breath-centered Vinyasa that challenges and stretches the legs, strengthens the core, frees the pelvis, and moves the spine in all directions. It promotes stability in the lower body, which—unlike the upper extremities—is designed to support the body’s weight. Freed from having to support weight, the arms move in a cyclical flowing pattern in coordination with the breath, promoting mobility in the structures of the upper body—the neck, chest, shoulders, and ribcage—allowing you to breathe fully and freely and releasing tension in the upper spine, neck, and shoulders. Throughout this practice your feet should be in a stance as wide as your sitting bones and short enough lengthwise that you can step out of it without using upper-body momentum. Resist the urge to line up your feet up along your mat’s center line or heel to heel.
1. Stand at the back of your mat with your feet as wide apart as your sitting bones.
2. Step your right foot forward, knee bent. Turn your left foot out at 45 degrees. On an exhale, spiral your arms inward, drop your sternum, and look down.
3. Inhale. Lift your arms and sternum and look up. Spiral your arms outward. Exhale and inhale from pose 2 to pose 3, three times. After your third inhale, exhale to pose 4.
4. On your exhale, fold forward. Inhale and exhale from pose 3 to pose 4, 3 times.
5. Inhale. Lift up your torso. Raise your arms parallel to floor; spiral your arms outward.
6. Exhale. Drop your sternum and gaze; spiral arms inward. Inhale and exhale from pose 5 to pose 6, 3 times. After third inhale, exhale to pose 7.
7. On your exhale, keeping the upper arms externally rotated, spiral the forearms inward, palms facing floor. Look straight ahead and take 3 breaths. After your third inhale, exhale to pose 8.
8. On your exhale, turn your pelvis, torso, and arms toward the back leg. Take 3 breaths. After third inhale, exhale to pose 9.
9. On your exhale, wrap your left arm behind the back and bring your right hand to the inside of your right shin.
10. Inhale. Lift your left arm. Exhale and inhale from pose 9 to pose 10, 3 times. After the third exhale, inhale to pose 11.
11. On your inhale, lift your sternum. Exhale; straighten your right leg.
12. Inhale Lift your left arm and look up. Take 3 breaths here. After your third inhale, exhale to pose 13.
13. On your exhale, bend your right knee and fold forward. Take 3 breaths. After your third inhale, exhale to pose 14.
14. On your exhale, with right knee bent, bring the left hand to the outside of the right shin. Wrap right arm behind back; look toward the floor.
15. Inhale. Gaze up and lift your right arm. Exhale and inhale from pose 14 to pose 15, 3 times. After the third exhale, inhale to pose 16.
16. On your inhale, lift the sternum and wrap the right arm around the back. Exhale; straighten front leg.
17. Inhale. Lift your right arm. Take 3 breaths here. After your third inhale, exhale to pose 18.
18. On your exhale, bend your right knee and fold forward. Take 3 full breaths here.
19. Inhale. Lift left heel and extend through torso. Take 3 breaths. After your third inhale, exhale to pose
20. On your exhale, raise your left leg. Inhale; extend through the crown of the head. Take 3 breaths.
21. Inhale. Drop your back foot to the floor, lift your arms, and gaze up. Exhale and lower your arms.
22. Take a wide stance, feet parallel. Inhale; raise arms. Exhale; fold forward. Take 3 full breaths.
23. Return to standing and take 3 full breaths. Repeat entire sequence on the left side.
24. When finished, take a long Savasana.