Wrist Free Yoga Flow for Core and Shoulder Strength featuring Dolphin Pose
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- Äas pĆidĂĄn 12. 02. 2021
- In this flowing wrist-free practice we work the core and legs hard, while keeping weight off the hands and wrists. We do come down on to the forearms for optional forearm planks and dolphins, but modifications are given throughout.*
Exploring new arm positions such as "dragon wings", lateral lunges, ab work, back bends, and optional preparations for forearm balance, this flow is fun, light hearted and works to strengthen, tone, and then relax the whole body.
In love and strength,
James đ
*If you have a shoulder or elbow injury, where you can't bring any weight into the forearms at all, try one of my many other wrist free videos instead đ
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Disclaimer:
Remember that although yoga is for everyone, it is up to you as an individual to assess whether you are ready for the class that you have chosen. If you suffer from a specific injury or are managing a condition please remember it is your responsibility to decide if you should practice. If you feel pain or discomfort please stop immediately. - Sport
I really enjoyed this flow. So good to move and continue practising daily without the pain in my right hand stopping me. I so appreciate this. Many thank yous James. đđŒđ
Like a dance again! Although it was quite strenuous and demanding and made me sweat, it was quite possible. And that is still like a miracle and inexplicable because I suffer from really severe ME/CFS (Long Covid). As a result, I have been severely restricted in my everyday life for over a year and can hardly walk. - But your magical yoga classes work, dear James! How can that be?! The only way I can explain it is that your classes are really meditations. That you teach us to have loving consultation with our bodies without a break, and then of course the great breathing connection (it is suspected that ME/CFS has something to do with a disturbed oxygen exchange, and you work a lot with breathing spaces). And - I think that is the main secret: the excellent balance of (quite considerable and intense) exertion and deep relaxation. Add to that the rewarding work with images and imaginations, the mix of lightness and playfulness, serious concentration and laughter. (I notice that I often have a big smile on my face when I practice "with you"). And that your instructions are so loving! It's not always easy to be loving with a body that seems to let you down so much. But you keep reminding me of this and helping me. I've been practicing with you every day for about 6 months now, and the loving dialogue with my body has become part of my everyday life, helping me every hour of the day. It's so good, James! Thank you for everything!
It is always such a pleasure to read your comments and reflections. It's an honour to be able to bring you into this state within your body and mind through these flows. Thank you for practicing with me continuously these past 6 months, its been so wonderful to hear your breakthroughs and achievements. Well done Marie!
I don't know what I would do without you James, this was beautiful, love your classes so so so much, may waheguru grant you all the yogic beauty for all the days to come, thank you!
Thank you so much Iman, it's my pleasure!
This video was the best way to, lovingly, find the willpower to really start working the parts of my body that most need it. Thank you for yet another wonderful video, you are amazing â€
The best handsfree vinyasa flow I've done in months. Thank you so much!đ
My pleasure Monica!
i really love your classes. i found them after i broke my wrist in three places. i love your personality, you make everything light and fun. Love that you laugh, smiles and are very ordinary :) makes my day here in northern Sweden.
Glad you like them Jensan, I hope your wrist recovers quickly!
Wow, James I always enjoy doing your practices (even without injuries). I love your energy, style, creativity and humor. Thank you âšïžđđ»đđŹđđđ·
Thank you so much, appreciate your comment. Thank you for being here practicing with me.
The statement about using the active mind for benefit during savasana touched me in a beautiful way. You are the best, thank you James
I'm happy it resonated with you Valerie, Thank you!
Thank you, James. I wish you would go on with new videos. This is the only yoga channel that I truly enjoy. Thank you for your time and making those great vids.
Thanks Deniz, I appreciate you being here and practicing with me. Yes I have new videos on the way, it was quite a busy last half of the year, so I apologise for not getting any new content to you these months. But I'm working on it!
@@MoveWithJames Thank you very much for your answer. I am super happy to hear that. Looking forward to it! đđ»đ
Thank you James for an other amazing practice. My broken elbow started healing so this time I was able to do everything except
dolphin , looking forward to be on my elbows. Have a blessed day â€â€â€â€
Well done Maya, you should be proud of your effort!
I had just injured my wrist and it stopped me from going to yoga classes because I canât twist my wrist at the moment. This wrist-free series is motivating and inspiring, James! Thank you!â€
My pleasure Cathy, I wish you a smooth and gentle recovery and I hope these flows continue to support you during this time.
Your practices have brought me so much peace and joy. Going through some wrist issues I thought I had to give up yoga, but your videos are just the best, amazing strong flows, I forget downward dogs and chaturangas even exist! And you guide in such a calming, yet lighthearted way. I am excited to explore all of your videos!
Thank YOU so much Marta, I'm so grateful to know these videos are supporting you in such a beautiful way. Welcome to the community and I hope you find what you need here.
I am so thankful to have found your channel! Iâve been healing from a hand injury and was really missing my daily yoga practice until I came across your work!
Welcome to the community April. Grateful you found this space and I hope these flows support your recovery!
Dear James, you said you will be brainstorming about a class that is wristfree AND gives power for the upper body and HERE IT IS đđđ!!! Wow, thank you so so much, this is so helpful đđđ! Even if I don't understand every word of your language it was not difficult to follow because you show it so precisely đđđ! Big hug from Austria, Alexandra
You are so welcome! Much love Alexandra :)
I am so grateful for that I could do this yoga with you. Thank you for this gift of joy!
My pleasure. âșïž
I absolutely love the fast pace you use, James! It really helps my attention to stay engaged with the practice. And you have such a beautiful energy â€
My pleasure, thank you!
Easy on your wrists, but still a great (hard) workout. Thanks for another great class!
You're so welcome! Glad you enjoyed this flow so much.
Gratitude for this excellent sequence and your beautiful energy James. With an epicondylitis, this one was greatly appreciated.
You're very welcome, thank you for being here in this community!
Amazing new flow. I love the dragon arms. Like all your flows it manages to be both graceful and challenging. More, more more!
Hahah that made me laugh Maggie - thankyou! Indeed! More in production and on their way!
@@MoveWithJames beautiful class.. Kindly make one hour wrist free classes
Very creative with dragon fly arms! Cactus arm twists and dolphin and forearm planks were wonderful. My chest and shoulders feel so open and my legs are tired :).
Sounds great! A nice combo of being open but well worked!
Love it! Love the dragon wings flow. Challenging yet felt exhilarating đ
So glad you enjoyed it and found it exhilarating Gabrielle!
Loved this video!! Thank you for making it actually wrist free - and using using any pressure on the wrist! I love this playlist - it has been such a blessing since my wrist injury
You are so welcome Pam. I am so happy to hear these exercises have been such a blessing for you and your wrists, if you need any other support, please let me know đ
Youâre my wrist free go to now, esp thatâs all Iâm able to do! Thank u! I love the challenging workout wo pressure on my wrists.
You're so welcome Helen! Glad these videos are so helpful for you, during this time.
Feel amazing. Thank you. Off for a cold swim now!
Wonderful! What a way to start your day!
Fantastic morning flow! Love your flows - really helped as my wrist has recovered. Thanks!
You're welcome Adam, great to here!
James I absolutely love classes with you hope I will be able to join some in London with you soon :) THANK YOU for our work, energy, time and smile
Thank you so much! Looking forward to when you make it to London âșïž
Thank you, James. Such a lovely flow as I recover from my hand/wrist injury.
You're welcome Rachel, best wishes with your recovery!
That was beautiful thank you James I have rheumatoid arthritis and am having a flare up in my hands but couldn't bare not being able to do some kind of flow so this has absolutely made my day â€đ
I'm so glad this practice was helpful for you in the moment. I'm hoping you are feeling better now đ
Thank you so much for sharing your talents! I recently broke my thumb and have had to ease up on my yoga practice and workouts. I stumbled upon your site and Iâm so thankful that I did. It has been just wonderful to find you and your practice as they are challenging even though they are wrist and hand free. Thank you so much! I love your style and your entertaining Witt. Namaste
My pleasure, welcome to the community and may you have a smooth recovery of your thumb!
As someone whoâs used to slower styles of yoga, this has certainly been an eye opener! I appreciate the fact that youâve created not just one, but several challenging hands-free flows though-Iâm dealing with a wrist injury and most of the videos Iâve found have been fairly simple and floor-based, so this is a welcome change.
You're so welcome Katherine. I'll keep mixing it up and offering new variations to explore. Let me know if there's anything you'd like to see :)
Amazing!!!! More of these wrist free flows please đ
You bet Alexandra! Recording more each week woohoo!
Love you energy, thank you for sharing your light with the world. I would love to see a more slow paced practice, that is challenging.
Noted Diego, thank you for the suggestion. You could also playback to half speed for the time being. Thanks again!
Thanks James. Your energy soothes me. I am so grateful.
You are so welcome Elspeth đ
James's wrist free classes have breathed new life into my yoga practice. I've been practicing for 15 years but my carpal tunnel and recent surgery has made traditional flows difficult. These flows are powerful AND wrist free and just the right length. Thanks, James â€ïž
Thank you Melanie, I appreciate your comment. I'm really grateful these practices are supporting you and your body during this time.Thanks for being here đ
I'll be 64 years old this summer and have been practicing yoga since July 2019. I've been practicing Qigong since July 2020. I discovered your videos relatively recently and just love them. They are really challenging but I am able to get through them pretty well. I'm definitely getting stronger because of them. I have followed other yogis and find that it's nice to be able to pick and choose, depending on what I feel I need, both physically and mentally. Thanks for great practices.
This is so great to read! Its great to hear that you enjoy my videos - plenty more to come âșïžđżđđ»
Loved it! Thank you so much đ I normally do a strong practice with arm balances and inversions. Loved this creative and strong practice now my wrist is bruised â€
My pleasure Marianne, I hope it supports you during this time of need.
The fluidity of this practice is fantastic! I love the imagery. Could you do a practice to unwind before sleeping? I would also love some guided meditations, especially to help induce relaxation and/or sleep. I notice that many people offering such things on CZcams and Spotify have soothing voices but they lack your warmth.đ
Hey Christine - ooo you must be psychic! literally just posted a bedtime gentle yoga practice for better sleep. Check it out on my channel! And that's so sweet the comment about warmth - thank you so much! :)
James, you are a delight, with your dragon wings and giving us options if we feel fancy (I often do, I just can't do the poses that go along with it). A great mix of grace and strength. Thank you.
Forever fancy! Thanks so much for your kind words Sonia đ
Love it!! Your wrist-free series is great for when my arm pain flares up but I still want a challenge. Thank you!
I can always modify on my own, but I would love to see a wrist-free and knee-free practice sometime! It's hard to find something that incorporates both.
Your vids give me life, James! Thanks for all you do
I love your sessions and your energy! Always positive, challenging and freeing. This one gets added to my list of favorites. I like the addition of dolphin and elbow plank. You are a wonderful teacher and continue to help me improve my practice. Thank you!
Oh thats so kind Natalie - thankyou! So pleased this works for you :)
Lovely Flow! I really enjoyed it. Thank you James!!!
You're so welcome Natalia!
Thank you so much for these wonderful practices. I am a professional violinist who has broken ( and had surgery) twice on the same wrist and these practices have helped me so much on my road to recovery - not only for my yoga but also my violin playing. I love the dragon wings- so good for my violinist shoulders. Thank you.
Youâre so welcome Jacquie- Iâm so glad you find my videos useful, and am so happy to hear they are helping with your recovery; happy healing! đđ»đżđ
I love how fluid this sequence is! Please, more dolphin and forearm plank videos; I'm focusing on that to heal my wrists and they really help!
Great to Hear Audrey, I'll keep it mind, thank you for your input.
Love love love! Great session. Thank you!
Yay, thank you Tina
Lovely class and yes, hip release would be great!
Thanks Lawrence!
Really great flow. I love your wrist free flows although dolphin pose is so much harder than downward dog!
Thank you James. I love your classes.
You're very welcome!
Terrific! Those lateral squats will be a challenge for a while! I love the Qi Gong touches and the beautiful commentary throughout. Thank you!!!
Thanks Gilah đđż
I am so grateful with you! I love this routine as the others wrist free, you keep me in move in the despite of the carpal tunnel đđ€
You're so welcome! Hope it heals soon Sandra!
that was very challenging and wholesome, thank you so much!
Glad it was helpful, always a pleasure!
Great class - thanks James!
Thank you soo much! This was absolutely amazing. I suffer from a wrist injury and Iâve been loving your videos since I found them .. and repeat them over and over againđ best from Germany xxx
You're so welcome Svenja!
Last week, my palms were hurt because of falling down from the bike, and I cannot press my hands. I saw your channel for hands free yoga courses and I really loved your energy
Sorry to hear about your injury! wishing you a speedy recovery đđ»đ
Hi James!! I just did this one again! I love the flow and there are no HALF MOONS!!! lol
Omg hahah đ How did I miss them out? Total error on my part đ Enjoy the good fortune in that case lol!
this was so good! Thanks a lot. A video for the hamstrings would be nice too. :)
Noted Linda, I'll see what I can do! Thank you âșïž
interesting fresh sequence as always, thank you and keep them coming
You bet!
Wonderful!! I can't do it some movements, but I really want to try again and again !! Thank you so much James!!
Sorry my English is not so good!!
Well done for giving it a go, it takes practice, so be gentle with yourself and go slow.
One of favorite practices.
Such a pleasure!
Thank you Pablo!
Thank you for a lovely hands free flow. I had a hand injury and broke a couple fingers a few weeks ago and found this sequence and was so nice to come back to yoga without using my hands -just what I needed asI was missing my daily yoga practice.
So happy to have you here with me Sangeeta đđ»đż
Thanks for another hands free. Loved the different options, great flow and workout.
Glad you like them!
Another great flow, thank you â€
Glad you enjoyed it!
I really enjoy your wrist free flows. They get me sweating but I can still follow through cause I am not in agonising pain >_> definitely coming back to this one and also implementing the Dragon in my unguided vinyasa hehe. The side lunge Dragon feel a like a playful one to me
Great to hear, thanks for sharing!
Thank you for your videos, after wrist injury can continue practicing yoga without pain đđ»đMuch love â€ïž Namasteđ€
Thankyou! đ
Thank you so much! It's hard to find a great wrist-free flow like this. Challenging too!
You're so welcome!
Love..love..so much love and respect for you and these classesâ€â€
Thank you Denise
âYou donât have to go as low as meâ. I wasnât even close! đ Maybe someday. I love your videos, thank you so much!
Thanks Lou - however low you managed to get is perfect!
**AMAZING** once again, thank you. Some hip releasing would be lovely too please. xo
Great suggestion!
Another great flow
I did the wrist rehab one this week as well.
I enjoy the different levels and lengths of your classes.
Great class James! Namaste.
Glad you enjoyed it Kim âșïž
A lovely, beautiful flowing class and your warmth and positivity suns through. Namaste
Thank you so much!
Thank you. A wonderful session đâ€ïž
Great to hear, thank YOU Carol!
@@MoveWithJames are you still making videos? The ones that I see are a few years old. Great work. Thank you.
loved the practice
Thanks Alberta!
James, I collapsed at 14:14.... I am terribly unfit.. but will keep coming back for more ...Thank you ..
You got this!!!
Thank you. I love the imagery . . .dragon wings, sun . . . Graceful flows.
You're welcome đ
Another great video! I really love your classes, I find some online yoga classes can be a bit slow, however yours are always fun and energisingđ
Glad you like them Rebecca, thanks for sharingâșïž
Great flow, James. Agree with the comment below that it would be great to see more practices with plank variations and dolphins but honestly just very grateful to you for sharing these. They make a great difference to my life and well-being, so thank you.
Great class James. Thank you xx
I got so excited just from seeing the title of this video! I've been doing physio therapy on my wrists due to overworking them and my upper body yoga days have gotten so inconsistent because I end up having to choose between upper body flows that throw in a plank and chaturanga every 2 seconds, or wrist-free flows that forgo upper body strength entirely. This provided the perfect solution for me. It was a hell of a workout but your personality kept me smiling through most of it!
Hey Sheramel, Woohoo! I'm so please you liked it and this worked. I'll create more videos that are forearm based in that case so its a balance of upper body strength without the wrists getting sore :)
@@MoveWithJames Looking forward to it! Thank you James!
So good!!!
You're welcome Liani!
Normally I don't enjoy wrist free classes. But this one was amazing! Loved the pace and your vibrant yet soothing energy. Thank you so much for this beautiful flow :)
You're very welcome, I'm glad you enjoyed this one!
I really enjoyed this flow although it was a challenge for me(first time!)
The flow was great! You are fantastic!
Yay! Thank you!
Another great practice! Thanks James.
My pleasure!
This was just what I needed and got my heart pumping! Thank you!
That's perfect, you're welcome!
Lovely!
I would be interested in a slow-flow balance pose class if that sounds like something you'd like to do!
Love this flow!!! oxxx
Beautiful, beautiful flow. Love the dragon wings and creative, flowing warrior sequence. Thank you so much đ
Thank you so much!
Wow that was awesome! Love that youâve incorporated dolphin to help strengthen shoulders while staying off wrists I just love your wrist free flows. Bless you! đđŒđđ«
Heya Dee! So good to hear from you and really glad you like this one too and it works for you!
thank you once again for a stunning wrist free practice! love the fact that i still sweat and find myself plonking down ungracefully at times! love the dancing camel. await your practices with eagerness. Peace from SA
Thanks so much Priscilla - wonderful to hear from you again on this channel! :)
Brilliant, glad I discovered you a few weeks ago!
Thanks Dermot - welcome aboard!
lovely thank you
It's always my pleasure Darlene
I loved this one so much! Thank you a lot! I'd love to see more flows with dolphin and planks. :-)
great flow, much love from berlin !!
Thanks Susann đđ» đ
This was wonderful! Thanks!
Thank you!
I never would have thought that my recent thumb injury would be such a blessing, but it led me to this channel. I am so grateful for the pain as it has created an opportunity for immense joy and pleasure that I never could have imagined. I'm in love with these unique and fun flows. I will definitely be returning to them even after my thumb has healed! Thank you so much, James. Much love XO
Beautiful class. Thank you
You are so welcome!
Amazing flow! Thank you so much! Youâve done it again, everything is shaking at the moment which meant it was great! My body is already feeling better đđŒ
You're so welcome! Haha the shaking comment made me lol. I'm usually shaking too when I film these đ
I loved it- many thanks.
Thank you too!
This was one of the most invigorating experiences i've had. thank you for the beautiful flow, james!
My pleasure!