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This quick 15-minute morning sequence is a hands-free yoga apply that features no weight-bearing poses to provide your wrists and fingers a break. There aren’t any Planks, no Downward Going through Canines, no Chaturangas, no Tabletops, nothing of that sort of factor.
The apply is ideal for any expertise stage and is designed to be a full-body stretch with a mixture of seated and standing poses concentrating on the hips, hamstrings, shoulders, and backbone. So there’s just a little extra concentrate on the decrease physique and rather a lot much less concentrate on straining your wrists on this hands-free yoga apply.
15-Minute Fingers-Free Yoga Movement
The extent to which you utilize your arms on this 15-minute hands-free yoga movement is when that you must help transitioning from seated to standing. You can too use this apply in the event you’re touring and didn’t deliver your mat however nonetheless need to apply.
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 by the crown of your head. And we’ll start with a aspect bend so you may crawl your proper fingertips out to the aspect and attain your left arm up and over. As you lean to the suitable, 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 elevate than a aspect bend. Calm down your head and your neck.
Seated Twist
Come again by heart and carry this over right into a twist so your left hand goes to your proper knee. You may deliver the suitable fingertips behind you and simply rotate your chest to the suitable. 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 by to heart.
Head to Knee Pose Variation
Straighten and prolong your proper leg off to the aspect. 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 by your proper foot and activate your proper leg so it’s tremendous dynamic and also you’re partaking all of the muscle tissues. Preserve a flat again as you lean ahead towards your toes. You may attain along with your fingers if you would like or simply maintain them beside you for help and discover a stretch right here.
You actually don’t have to go too far into this variation of Head to Knee Pose. Lengthen and stretch by your backbone as you sit tall after which simply sort of crawl and attain out, not going very far, discovering a cushty 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 sort of let the knee bend just a little bit, and you may simply spherical and chill out by 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 one more stomach breath after which elevate all the best way up.
We’ll redo that sequence on the opposite aspect, this time sitting along with your left shin in entrance of your proper one. Start with a aspect bend as you deliver your left fingertips out to the aspect for stability and help, then a twist, after which a ahead bend. Carry all the best way up and again by to heart.
Half Solar Salutation
Come to face on the high of the mat. Nonetheless that you must get there, in the event you’re attempting to do that hands-free, a problem is to see in the event you can cross on the ankles and push your toes into the ground to elevate your self up and standing tall in Mountain Pose (Tadasana).
Do a Half Solar Salutation by inhaling and circling your arms broad to deliver your palms to the touch overhead. Exhale as you fold all the best way down right into a Standing Ahead Bend. You may completely bend your knees right here. Inhale as you midway elevate with a flat again. Exhale and fold again down. As you inhale, press all the best way as much as standing along with your fingers collectively at your coronary heart.
Excessive Lunge
From standing, step your left foot again right into a Excessive Lunge. See in the event you can bend generously into your left knee and tuck the tailbone barely to really feel a stretch by your hip flexors. Keep right here in the event you’d like to accentuate this stretch. Then open your arms right into a cactus form and add just a little 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. Carry your again foot in just a little so you may floor your again heel at a 45-degree angle and press into each toes evenly. Your fingers can keep at your coronary heart or transfer to your hips as you come into Pyramid Pose. Inhale as you elevate and lengthen by 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 lively. 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 toes as you elevate your self midway to standing. Then deliver your fingers to your hips and are available all the best way as much as standing. Step to the highest of the mat and take one other half Solar Salutation from right here. Inhale as you elevate your arms, exhale as you fold ahead, inhale as you elevate midway and convey the physique weight extra into the balls of the toes, exhale and fold ahead. Inhale as you press to face all the best way up, fingers at your coronary heart.
Step your proper foot again and repeat Excessive Lunge, taking Cactus Arms and a barely again bend in the event you’d like and Pyramid Pose on this aspect.
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) along with your chest going through the lengthy aspect of the mat. Bend your proper knee and prolong your arms straight as you squeeze your shoulder blades behind you, palms going through up. Actually really feel this engagement by your higher again and keep this squeeze whilst 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 Large-Legged Ahead Bend
Come all the best way again to heart and straighten your proper leg and switch your proper foot in so each toes are parallel and going through the lengthy aspect of the mat. Carry your fingers to your hips, inhale as you elevate, and exhale as you fold all the best way down into Large-Legged Ahead bend. You are able to do any arm variation that you just’d like throughout your hands-free yoga apply.
Attempt to let go of rigidity by your neck so your head can simply be heavy, decompressing alongside the backbone, stretching by the again of your legs.
Inhale as you elevate again up midway, deliver your fingers to your hips and push your toes into the ground to come back all the best way as much as standing. You’re going to come back into Warrior 2 on the opposite aspect by turning your left toes to level towards the again of the mat and bend into your left knee. Come into Reverse Warrior for an enormous aspect physique stretch.
Goddess Pose
After which come again by to heart, straighten the left leg, and this time, you’re going to have your heels in, toes out, so sort of pointing in the direction of the highest corners of your mat. And we’re going to come back into Temple or Goddess Pose so the elbows and the knees bend. This is sort of a actually broad, 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 along with your fingers at your chest.
Squat
Widen your toes and angle your toes outward as you decrease down right into a squat. Press your palms collectively at your chest and use your elbows to push your knees just a little wider, lifting the crown of the top.
Straightforward Pose
From right here, slowly come to sit down in any approach that’s comfy to your hips and your decrease again, tryin to maintain it a hands-free yoga transition. Once you’re seated, lengthen by 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 in the present day, a easy one phrase intention as you are taking one other second to breathe deeply earlier than you come to your day.
