Fast Arms-Free Yoga Apply (No Down Canines or Chaturangas)

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This quick 15-minute morning sequence is a hands-free yoga observe that features no weight-bearing poses to present your wrists and palms a break. There aren’t any Planks, no Downward Going through Canines, no Chaturangas, no Tabletops, nothing of that form of factor.

The observe is ideal for any expertise stage and is designed to be a full-body stretch with a mixture of seated and standing poses focusing on the hips, hamstrings, shoulders, and backbone. So there’s slightly extra concentrate on the decrease physique and so much much less concentrate on straining your wrists on this hands-free yoga observe.

15-Minute Arms-Free Yoga Stream

The extent to which you utilize your arms on this 15-minute hands-free yoga circulate is when it’s good to assist transitioning from seated to standing. You may also use this observe should you’re touring and didn’t carry your mat however nonetheless need to observe.

Seated Aspect Bend

Sit cross legged, and if you would like, you may stagger your proper shin barely in entrance of your left one and roll your shoulders down and away out of your ears. Actually lengthen via the crown of your head. And we’ll start with a facet bend so you may crawl your proper fingertips out to the facet and attain your left arm up and over. As you lean to the proper, actually floor and anchor down into that left hip. You’re not placing any weight in your proper hand. It’s actually extra of a carry than a facet bend. Loosen up your head and your neck.

Seated Twist

Come again via middle and carry this over right into a twist so your left hand goes to your proper knee. You possibly can carry the proper fingertips behind you and simply rotate your chest to the proper. You’re not slouching. You’re not leaning ahead or backward. You’re simply staying tall and drawing your decrease stomach towards the backbone and releasing as you come again via to middle.

Head to Knee Pose Variation

Straighten and lengthen your proper leg off to the facet. Maintain your left leg and left foot precisely the place they’re and rotate your chest so that you’re going through your proper knee. Flex via your proper foot and activate your proper leg so it’s tremendous dynamic and also you’re participating all of the muscle tissues. Preserve a flat again as you lean ahead towards your toes. You possibly can attain together with your palms if you would like or simply maintain them beside you for assist and discover a stretch right here.

You actually don’t must go too far into this variation of Head to Knee Pose. Lengthen and stretch via your backbone as you sit tall after which simply form of crawl and attain out, not going very far, discovering a snug edge inside your vary of movement, so that there’s sensation however no ache.

Take one other breath right here after which transition right into a passive ahead fold. So this time you may form of let the knee bend slightly bit, and you may simply spherical and chill out via your higher physique. So there’s no pushing, there’s no pulling. Let gravity pull you into the stretch with no effort required in your finish. You’ll in all probability really feel this stretch alongside your backbone in addition to your hamstrings.

Keep right here for yet another stomach breath after which carry all the way in which up.

We’ll redo that sequence on the opposite facet, this time sitting together with your left shin in entrance of your proper one. Start with a facet bend as you carry your left fingertips out to the facet for stability and assist, then a twist, after which a ahead bend. Carry all the way in which up and again via to middle.

Half Solar Salutation

Come to face on the high of the mat. Nevertheless it’s good to get there, should you’re making an attempt to do that hands-free, a problem is to see should you can cross on the ankles and push your ft into the ground to carry your self up and standing tall in Mountain Pose (Tadasana).

Do a Half Solar Salutation by inhaling and circling your arms vast to carry your palms to the touch overhead. Exhale as you fold all the way in which down right into a Standing Ahead Bend. You possibly can completely bend your knees right here. Inhale as you midway carry with a flat again. Exhale and fold again down. As you inhale, press all the way in which as much as standing together with your palms collectively at your coronary heart.

Excessive Lunge

From standing, step your left foot again right into a Excessive Lunge. See should you can bend generously into your left knee and tuck the tailbone barely to really feel a stretch via your hip flexors. Keep right here should you’d like to accentuate this stretch. Then open your arms right into a cactus form and add slightly backbend as you retain your elbows lifted.

Pyramid Pose

Come again upright and straighten your again leg and convey your palms in entrance of the chest. Convey your again foot in slightly so you may floor your again heel at a 45-degree angle and press into each ft evenly. Your palms can keep at your coronary heart or transfer to your hips as you come into Pyramid Pose. Inhale as you carry and lengthen via your backbone and exhale as you hinge ahead. Perhaps you’re going to work at being parallel to the bottom and maintain a flat again, making this extra energetic. Or you can also make this a extra passive ahead fold by letting your higher physique spherical ahead and chill out on this intense hamstring stretch.

Half Solar Salutation

Inhale and press into each ft as you carry your self midway to standing. Then carry your palms to your hips and are available all the way in which as much as standing. Step to the highest of the mat and take one other half Solar Salutation from right here. Inhale as you carry your arms, exhale as you fold ahead, inhale as you carry midway and convey the physique weight extra into the balls of the ft, exhale and fold ahead. Inhale as you press to face all the way in which up, palms at your coronary heart.

Step your proper foot again and repeat Excessive Lunge, taking Cactus Arms and a barely again bend should you’d like and Pyramid Pose on this facet.

Warrior 2

From standing on the entrance of the mat, maintain your proper leg the place it’s and step your left foot again into Warrior 2 (Virabhadrasana II) together with your chest going through the lengthy facet of the mat. Bend your proper knee and lengthen your arms straight as you squeeze your shoulder blades behind you, palms going through up. Actually really feel this engagement via your higher again and preserve this squeeze at the same time as you flip your palms to face down.

Reverse Warrior

Come into Reverse Warrior by releasing your left hand down and reaching your proper arm up.

Standing Vast-Legged Ahead Bend

Come all the way in which again to middle and straighten your proper leg and switch your proper foot in so each ft are parallel and going through the lengthy facet of the mat. Convey your palms to your hips, inhale as you carry, and exhale as you fold all the way in which down into Vast-Legged Ahead bend. You are able to do any arm variation that you just’d like throughout your hands-free yoga observe.

Attempt to let go of pressure via your neck so your head can simply be heavy, decompressing alongside the backbone, stretching via the again of your legs.

Inhale as you carry again up midway, carry your palms to your hips and push your ft into the ground to return all the way in which as much as standing. You’re going to return into Warrior 2 on the opposite facet by turning your left toes to level towards the again of the mat and bend into your left knee. Come into Reverse Warrior for a giant facet physique stretch.

Goddess Pose

After which come again via to middle, straighten the left leg, and this time, you’re going to have your heels in, toes out, so form of pointing in direction of the highest corners of your mat. And we’re going to return into Temple or Goddess Pose so the elbows and the knees bend. This is sort of a actually vast, deep squat. Consider lengthening your tailbone down, drawing the decrease stomach in, and nonetheless squeezing your shoulder blades behind you.

Half Solar Salutation

Flip and step ahead to face on the high of the mat. Inhale as you attain your arms alongside your ears and exhale as you fold ahead and proceed with that till you’re again to standing together with your palms at your chest.

Squat

Widen your ft and angle your ft outward as you decrease down right into a squat. Press your palms collectively at your chest and use your elbows to push your knees slightly wider, lifting the crown of the top.

Straightforward Pose

From right here, slowly come to take a seat in any manner that’s snug to your hips and your decrease again, tryin to maintain it a hands-free yoga transition. Once you’re seated, lengthen via your backbone, chill out your shoulders, and discover your breath right here.

Pause right here. You may need to select a phrase that captures the way you need to really feel immediately, a easy one phrase intention as you are taking one other second to breathe deeply earlier than you come back to your day.

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