Hand and Wrist Free Feel-Good Yoga Flow: 30 Minutes
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- čas přidán 1. 05. 2021
- This playful hands-free flow is a complete practice for whole body and mind. If you have a hand, wrist, elbow or shoulder injury I made it especially for you folx. No weight bearing in the arms!
We flow between the front and back of the mat exploring familiar traditional yoga postures and some more quirky and unfamiliar movements from Tai Chi. I designed this flow to be feel-good, fun and playful to set you up to feel great in body, mind and spirit.
In this sequence we have fun exploring:
✅ No weight in the hands - ever
✅ Flowing vinyasa style "mandala" (circular) movements
✅ Standing balances to strengthen and tone the legs and glutes
✅ Chest and heart openers
✅ Deep hip stretches
✅ Delicious lower back releases and stretches
✅ Suitable for all levels
Wishing you good vibes and uplifting energy,
James 💜
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Recommended wrist supports: amzn.to/2NKb9aT
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Disclaimer
Remember that although yoga and qigong 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. - Sport
You are the only person who makes SO many videos of wrist free yoga. I have not been practicing for four months because of my wrist trauma and now starting to dive into practice again only with the help of your videos! Your voice is so calming, and the sequences make me sweat and relax at the same time¡ Thank you so much! Greetings from Russia :)
I fractured my wrist ice skating ⛸ and had surgery last month. I was told no yoga or bike riding or ice skating for 6 months. I was gutted till my physical therapist mentioned that modified yoga exists. I found these classes and I literally sobbed with joy my first day back on my yoga mat. Thank you James from the bottom of my heart for these wrist warrior classes.
I always find myself smiling during your classes. Your way with words, your calm energy, your gentleness and your patience are all so very appreciated. Thank you. You are a delight.
Thanks Sonia! 😃💜
I second that motion!
How glorious ❤5 weeks into a wrist injury , I’m a dancer and yoga teacher , and this reminds me of ballet , graceful and elegant yet strong 💪 you will be my daily companion now James , thank you so much 🎉
So glad this practice was so enjoyable for you. Thank you for joining me.
I am addicted to all of James’ wrist free classes! This one is a unique flow with a good variety of postures that work on strength, balance and flexibility.❤️
Glad you like them! Thank you Melanie 💜
Thank you so much for this practice and the wide variety of wrist free sessions you offer. This has kept me doing yoga after 2 wriat surgeries and ongoing arm issues. Truly a beautiful gift❤
It should be a requirement for yoga teachers to study Qi gong and tai chi because it makes your flows so much more interesting, mindful, and graceful than the average yoga practice! Still recovering from ten years of gym yoga…mostly hot power vinyasa at 105 or more degrees, with instructors barking out orders to go faster and blasting hip hop music that they thought made them edgy. Even when the pandemic is over or nearly over, never going back…get so much more doing videos like yours at home, and fortunately as an introvert I don’t need the social interaction (and it was getting so bad in class, people coming in late, leaving early, cell phones going off and people even talking in them during class!). Thanks for thirty minutes of bliss.
Thanks Ellen 🙏🏻 I hear you! And while there’s no definitive “right” or “wrong” way to practice, it’s really wonderful to read that you enjoy my videos in this way 💜🌿 pandemic or not I’ll be here!
Jan 21, 2023…. Happened upon this video…. What an absolute delight! I started out doing the practice with you, but I was mesmerized by the flow, your words, the calming energy. I just sat and took the entire experience in to my heart. ❤
Thank you so very much!
You are so welcome Sally, thank you for your words. I am grateful you received what you needed from this flow together.
Thank you for calling my half moon fabulous. No one’s ever done that before. Also thank you for not talking through shavasana as many do. Keeping quiet also means not listening to instructions about keeping quiet all the time 😊
You're very welcome! I'm glad this class was of benefit to you.
Wow, thank you so much, from the bottom of my heart for sharing this practice, James. Your demeanour is absolutely delightful and I am so happy to have stumbled across your video by chance today. My yoga practice has been neglected in recent months due to wrist pain making me feel disconnected from the yoga I ‘want’ to do, and I’ve struggled to find practices and yogis that I am excited by. I am filled with peace and joy after this practice, and am happy to report I am excited to practice along with you again tomorrow. Thank you, all the way from New Zealand!
It's a pleasure to welcome you into the community Rebecca. Thank you for practicing with me and reach out if you ever have questions. I wish you a fast recovery with your wrist! ☺️
Oh James, you are a blessing. The variety of your wrist free yoga is the best. I always feel so much better and happy after each practice. Love your gentle voice 🙏🏼
Really grateful to have you here as part of the community, thank you for practicing with me.
This was just what I needed! I am 16 days post breast cancer surgery and can only just straighten my arms. Yoga is a big part of my life and i have been worried about how it will work for me if I can’t weight bear for weeks - but this has given me hope! I really appreciated the playfulness and ligthness of this practice after dark times … thank you ❤❤❤
My pleasure. Glad it has supported you during this time. All the best with your recovery.
The calmness of tai chi combined with the challenge of the practice. It’s a very nice way to yoga. And hands free. Exceptional class.
Thank you for your words Tamara, I'm grateful this flow resonated and supported you.
I hope all is well and that you start making videos again. Yours are the only ones that really make me feel like I’m growing and also keep me focused. I appreciate all that are available but, if you’re in a place to make more, would love to see more. ❤
Thank you for your comment and for your patience. I so appreciate this community! It's been on my agenda to continue making more videos. A lot of changes have been happening the past year, but I do hope from the new year, new videos will be available for you here on CZcams. You can always contribute over on my Patreon, where videos are posted weekly, although not only Wrist Free. I haven't forgotten about you all here, more videos will come! Thanks again ☺️
Dear James,
I had an injury a couple of days ago, which stopped me doing yoga. I felt frustrated and powerless without my daily routine. You gave me a beautiful experience just now with your video. Thank you.
Thanks for being here Diana, I'm grateful you found my channel and that this practice is supporting you during your recovery 💜
I just kept thinking "I absolutely LOVE this!" Thank you for creating a hand/wrist-free practice that is challenging and new! It's not simply yoga sans hands but incorporates qigong and other moves where I feel powerful and challenged. Can't wait for more :)
You are so welcome!
I love all of your videos. I have rehabbing elbow injuries and love your hands-free yoga classes. My lower body has definitely gotten stronger because of them. I’m still taking it easy on my elbow, but have started to reintroduce yoga with hands and love all your yoga classes. I only wish you put out more videos because you are, by far, my favorite instructors these days. I love that you incorporate other eastern practices into some of your yoga sequences. It was a great introduction to some of Tai Chi and Qi Gong practices, as well as yoga. Thank you for all your videos!
You're welcome Kristi, working on some more videos too, glad to have you here💜
Found this class when searching for hands free yoga practices to do as I'm recovering from breast cancer surgery, loved it! Going to look at your other videos now. Thank you!
Welcome Laura, I hope you have a smooth recovery and these videos support you during this time.
I recently broke my wrist in January and got my cast removed about 2 weeks ago. I’m so happy I came across your page while searching for wrist free yoga, because I absolutely adore you James! 🥰
Welcome Emily, I'm glad you found these practices, I wish you a smooth recovery!
I always come back to your classes when I need some wrist-free love. Thanks for the beautiful flow James!
You're so welcome Rachel, happy you continue to look after your wrists!
James you are my saving grace. So glad I found your wrist free yoga sequences. You’ve introduced me back to yoga after a wrist injury in a exactly the gentle fashion that was needed. Thank you 🙏🏻
Thank you Pat- I hope you are healing well, it’s really wonderful to hear that you find my videos helpful 💜🙏🏻
Your yoga has been a bodysaver as I have had six months ow if wrist trauma - so glad I found your excellent sessions.
Welcome to the community, I hope you find what you need here. I hope you have a smooth recovery 💜
I woke up feeling anxious and I needed to find a practice without using the wrists because my right one is broken and currently healing. Your flow helped me so much to calm down and find my peace again. Thank you so much, you're a gift.
Aww thank you Janina. It's with pleasure to offer these practices here, glad it supported you.
my wrists enjoyed it!
YAY! grateful to hear that Valentina ☺️
Finding myself smilling with you. Thank you for the creative flow. May the light in me see the light in you. Namaste
So great to hear! Thank you 💜
I fell upon your flows when searching for arms free flow. I have shoulder issues and I’m just loving your flows and guidance!! This arms free flows still give me an awesome workout physically and spiritually. Thank you so much. 🙏🏻 namaste.
My pleasure Amy, it is my pleasure to be able to support you during your injury. We have many wrist free options here, hope you find what you need😊
Ah so happy I found you James Raphael! 2nd day enjoying your wrist free flow without frustration and parting clouds with a smile on my place 😁🙏🏽
So glad to hear Julia!
You are simply fantastic. I am so thrilled to have discovered this treasure chest of wrist-free yoga and with such an amazing teacher, taboot!!! Thank you thank you thank you!
You're very welcome Ashley, thank you for being here!
I keep coming back to this and each time it makes me feel good, with a smile on my face. Thanks so so much !
Thanks Anne, I'm so grateful to hear how much this sequence is supporting you! Thank YOU!
Thank you so much for this beautiful practice James! I broke my arm nearly two weeks ago and have been reeling from all the activities I am no longer able to do while I heal. I worried it could be weeks or months before I could do yoga again. You gave me just what I needed here, and I am so very grateful.
Wonderful to hear you found what you needed in this moment. Be gentle with yourself as you recover and gain your strength. All the best.
Thank you James! I so appreciate these hands free classes. I always feel as if I’ve had a strong, deep, contemplative class. I look forward to joining you on the mat🕉
Thanks Janet, thank you for your support and kind words. It's my pleasure to offer these wrist free options.
What a Wonderful practice!! Truly enjoyed it in that altho I am a 62 yr old #queenager & #shapeshifter, my right wrist & shoulder is giving me a biddy hard time, so hence, I am here for your WRIST FREE practice & actually 2 days in a row! Thank you sooo very much James. Namaste'.
So wonderful to hear, go YOU!! Thank you for joining this community, grateful these flows are supporting you!
Such a lovely flow! Perfect for getting moving and winding down after the workday while I'm recovering from a wrist injury. Thank you James
You're very welcome Neon, may you have a smooth recovery.
I'm in a fair amount of pain right now due to a neck / shoulder injury. I had no idea how important playfulness would be so that I could keep moving (carefully). So glad I found this practice and channel!
Thank you Gina, yes to playfulness everyday!
thank you - that was one of the best wrist-free classes out there... thanks for explaining why backpain can arise with an injury in the arm...
My pleasure Christoph, I'm grateful you found it all useful.
Thank you so much for this lovely sequence! I have recently had breast cancer surgery and have been looking for practice with no weight bearing on arms .This was great as it gently stretched the axilla , without pressure . Also loved the references to other practices such as Tai Chi - which I have not done for years . Wonderful !
My pleasure Hannah, I wish you a smooth recovery and I hope these practices continue to support you.
I am 6 weeks out from shoulder replacement surgery. I found your video today and did your sequence. I was mindful of my shoulder but this flow made it easy to modify. I just subscribed to your channel. Thank you so much for being open to doing modified versions so we with injuries can get back to doing yoga!
Thank you so much for joining this community! It's my pleasure to offer these flows 💜 I hope you find what you need here!
I absolutely love your flows. They move the body, work the body in a calming way. Thank you 😊
Thanks Fiona, happy to hear how much this flow supported you💜
omg i loved the bow during goddess pose, felt soooooo restorative and strong
YAY! glad you enjoyed it!
Very glad I discovered you… I am healing from carpal tunnel surgery, but I need my yoga fix!!!
Glad you found this community, welcome, Margaret! Hope it supports you during this time of healing.
Thank you for this creative practice that is hands free. I have just had hand surgery and feeling tight and stiff all over. This practice helped so much in beginning to see my body as whole and healing.
I'm so grateful it was so beneficial for you during this time. May you have a smooth and gentle recovery.
Playful, funky and strong same time!!!! Love it ❤️❤️❤️❤️❤️❤️
Glad you loved it so much. Thanks you Maya!
Thank you, thank you, thank you! I am dealing with a very painful shoulder inflammation and could not continue my usual yoga routine, which lead to growing back and hip pain - until I found this wonderfully wholistic practices, challenging and calming at the same time. Starting to find some healing and seriously do not know how I would have managed without you. Namaste!
Thank you so much and it's my absolute pleasure to be able to help you in this moment.
Gosh. I had a complex and very traumatic wrist brake a few weeks ago and it's been pretty awful. Today is the first time I've tried to really move since I did it and, in the savasana, when you said to send love to our injury it was like a revalation. I have just been thinking about it with pain and fear without even realising it, not a nice thing to carry. In the end I sent it a lot of love and told it I was sorry about what we've been through. Cried my eyes out! Thank you, that was so healing.
My absolute pleasure, it's very easy for us to worry and fear and be angry at the injury. I'm so so grateful this practice was so healing and nourishing for you at this time. My you have a smooth and gentle recovery!
Thanks for this no-wrist break, so needed during recovery 👌🏻👌🏻
Glad you enjoyed it Marina 💜
My sister recommended your class! And it was definitely worth it! Thanks a lot (from the Netherlands:))
OK, I'm not happy that I fell and broke a bone in my hand. But that led me to this video and your lovely channel. So in a weird way it makes me grateful for my injury. Thanks so much!
Hey Hope! Oh no that must be really painful and awful 😢 Glad this video helped though and you can still enjoy moving and flowing 💜
Hi James,
Sadly my wrists are in a bad way, so I’ve been looking for wrist free yoga and came upon this class. I absolutely love it. No annoying music in the background, and a mix of Tai Chi. My wrists feel better and I’ve had my yoga fix, thank you so much. I’ve subscribed and look forward to taking many more of your graceful classes!
Alison, with thanks 🙏
Thank you Alison, and welcome to the community. I hope you find what you are needing to support you are your body as you heal. Be gentle with yourself and let me know if there is anything I can help with.
best wrist free yoga class I ever had
Feel so good after that morning practice preceded by your lovely shoulder and neck sequence. My body feels so spacious now. Thanks so much🙏
My pleasure Ruth, happy to hear you enjoyed this flow!
Thank you. I am recovering from a broken wrist, so Purrrrrfect!
You're so welcome Tracy, I wish you a smooth recovery of your wrist.
After following the 5 days Qigong serie I started to practice your yoga flows after waking up and I feel incredibly energized and relax at the same time! I'm amazed by the possibilities of my body!
I specially liked the combination of Tai chi moves, so gentle and elegant 🦢🐉
Also the light humor you bring during the explanation is always well appreciated!
Thanks a lot James! Looking forward to more videos.
Thank you so much Alfi, So grateful to have you here in this community. Thank you for the beautiful comment, really appreciate hearing how much you and your body are enjoying these practices!
After 15 years of yoga practice I love finding sequences (and teachers) that are creative. I started looking for hands-free classes for minor wrist issues (10,000 chaturangas have taken a toll) and found these sequences so fun that I do them even on happy-wrist days. Thank you for these classes!
You're so welcome Megan! Always a good idea to give our wrists a little break every now and then ☀️🌿
I have a broken arm and l realy love this video .makes me feel safe ,like l take cear of my self .thank you ❤ you are amazing good teatcher
You're welcome 😊 I'm so glad these videos are supporting you and making you feel so safe. Thank you!
Love the mix of qi gong, tai chi, and vinyasa!
YAY, so glad you enjoyed it, as much as I love to teach it!
Doing your flows is like doing a marvellous dance
Love this! 😃thank you
Thx you, new favourite. Love the Thai Chi in-between it really makes all the difference to the practice and to sore wrists.
So glad you enjoyed it, thank you!
Dear James! This has been a wonderful experience and continuously will be ;).
I’ve just found my flow in yoga and then injured my wrist. I was so devastated thinking I couldn’t do this anymore. So, it cannot be said enough: Thank you for this wonderful practice, your lovely calm energy, and you’re great teaching!
You are so welcome Regina. I'm glad you found these practices so you can keep up with your flow!
Thank you so much for guiding my way back to yoga after breaking an arm. You are a blessing! Really enjoyable practice 😊
You're so welcome Riina, I'm happy you enjoyed it!
You have the most lovely energy. Thank you for sharing your practice with us!
Thank you so much Gina, It's a pleasure to be able to share these practices with you.
I think this has become my very favorite of your hand and wrist free practices. I had what my PT calls a FOOSH (fall on out-stretched hand) last May at exactly the time you posted this video. The sprained ankle that resulted has long since healed, but the thumb/hand continues to bother me months later. Thanks to this group of videos though, and especially this one in particular, I have been able to keep up with my yoga practice, and I've learned some qigong and tai chi as well. My crane gets less wobbly all the time! Thanks so much for keeping me moving and for keeping my injury frustration in check. : )
Hi Anne-Marie, thanks for this beautiful comment! So sorry about the fall you describe (My mom actually did this a couple years back and it was really nasty in the scaphoid and took a long time to heal - it did though eventually!) And yay that crane is becoming more graceful 😉 💜
It was great! You bring a really awesome energy to the practice, thank you so much for creating these wrist-free flows!
you are quickly becoming one of my favorite yoga guides!! namaste james ✨
Thank you Jeneé for being here, practicing with me.
This was great I've been struggling with my yoga journey because of wrist issues and pain and stumbled upon your videos. They for sure are challenging but the great part is I'm able to get through with them from start to finish without giving up because of wrist pain. Thank you so much!
You're so welcome, I'm glad I could help. Well done for getting through it all.
Thank you James ❤a much needed vacation for my wrists, Namaste 🙏
My pleasure Tanya, Happy you received what you needed today for your wrists and body.
Thank you so much for your Wrist Free Videos. I enjoy them a lot and love doing yoga with you :)
Thank you for practicing with me Sarah, so happy to hear how much you are enjoying them!
I love how graceful this felt! Thank you!
You're so welcome Emily 💜
Another lovely practice, thank you James for your guidance and helping me start the day well.❤
You are so welcome Helen
I just "bumped into" your exercise videos yesterday and I love them! Thank you for sharing your practice with us!
My Pleasure Christi, so grateful they are supportive for you.
Thank you for this nice, invigorating flow! I love how you mix yoga with other eastern disciplines. Keeps me on my toes (literally and metaphorically!)
You're so welcome Tina, so happy to hear this. Thank you
I love this sequence
Yes Maria! We only get this one body during this lifetime, so it deserves a lot of love and respect.
Thank you for this practice James, I am recovering from wrist surgery and needed a practice that didn't involve any weight bearing through this. I really enjoyed this 🙂
My pleasure Laurayne, I wish you a smooth recovery!
I am really suffering with cubital tunnel and tennis elbow ( in both arms). This flow is accessible, pain free and a wonderful respite. Thank you for what you do
You're very welcome Brett, I'm so glad this class can be of help to you.
Very cool and fun! I loved the combination of yoga moves and quigong! This was a wonderful wakeup stretch for me and I will absolutely explore more of your videos! Thank you
Thank you, please do, hope you find what you need here!
Love trying out the non-yoga poses during your practices
I'm glad to hear you're loving it.
A hard but beautiful flow, felt so relaxed after. Namaste 🙏
Thank you Fiona!
This is the first time that I am practicing yoga with you and I LOVE it! You have a lovely energy and SMILE. :) Thanks.
Thank you so much Iliana, it's wonderful to have you here!
Thank you for this fun & peaceful practice. I really enjoy!
You're so welcome Tookta, I'm glad you had some fun practicing with me.
Thank you. I loved that forward fold / squat sequence putting your hands through. Really fun and challenging. Well done :)
I'm so glad you enjoyed it and had some fun practicing with me.
Love the hands free
YAY, thank you for practicing with me Fran.
Just lovely! A wonderful blend of strength and grace. Thank you!
You are so welcome Cindy!
Thank you once again for just the right practice to start my day
You are so welcome Lindsey 💜
So I finally got a moment to try my first practice with you and it was ahhhhmazing! Such a gentle way you lead and it was just what I needed as my regular yoga was leaving my wrist so sore. And I ended my workout on the perfect calorie burn of 222! If that’s not perfection I don’t know what is. I’ll be back! Thank you so much! ❤🙏🏻❤️
Sounds like perfection to me Traci! So grateful to receive this feedback. Welcome to the community😊
Love, love, love all of your flows so far! You are so talented and inspirational! Thank you so much!
Thank you Janice, it's my pleasure to be here providing these practices for you and this community. I'm grateful to hear they are so supportive.
Another amazing practise… love the mix of tai chi. Thank you 😊
Thank you Helen, it is my pleasure!
Thank you. I loved this sequence. I adored the tai chi and xi ghong. Beautiful. 🙏
So great to hear, Thanks Ruth!
Thank you so much for this, I’ve strained my wrist recently and it’s wonderful to find such an interesting class for while I heal. I especially loved the crane pose- I’ve never come across it before! Thanks again.
You're so welcome Alex, thank you for trying something new with me. May you have a quick recovery😊
Love these practices!! Since I have issues with my shoulders and elbows! Thank you!!
You are most welcome 💜
One of my absolute favorites.
YAY! Thank you Pamela 💜
That was absolutely sublime! Looks like I have a new favorite yoga instructor 😊
Thank you Lindsay, i'm happy to have you here!
so glad I have found you James - really loved this flow and will be coming back to it. You have such a beautiful pace, voice and smile and after waking up feeling a little down today I feel much better now - thank you. I look forward to exploring more of your classes
Thank you Bronwyn, so grateful these flows support both your mind and body!
Loved the inclusion of Tai chi.... Finally discovered the combination. You are so soothing n calming throughout the practice. Love it.
My pleasure 😊 So happy to hear you loved it!
Loved this playful Flow ! 🌸🌸🌸
Thank you Natalia 😊 So glad you liked it!
Thank you for this great practice! :) I'm really enjoying all of your classes, I'm going through all of them day by day. Love your energy, playfulness and creativity :) I have to admit I enjoy your longer videos QUITE a bit, so please keep doing them!
You are amazing! Thank you! So unique. I loved the infusion of thai chi. Your voice is heavenly!
My pleasure Rebecca, I'm grateful to hear you enjoyed this practice 💜
I loved this! I'm struggling with pain in my wrist and hand this sequence was perfect.
So happy to hear this sequence has helped you Annette😀
I just found you!! I have a wrist injury and I love that you incorporate Qigong!! Fantastic. Thank you so much. namaste.
Welcome Elisa, thank you for being here and I'm so glad you enjoy both yoga and qigong!
I really love your classes and your energy. Thank you!
Glad you like them Kasia, thanks for being here, practicing with me and this community!
What a wonderful flow to start the day with. So glad I found your channel.Thanks James
Thanks Claire, welcome!
Thank you for the great positive session.
My pleasure Conrad ☺️