15 Minute Wrist Friendly Yoga Class

In this brief wrist friendly yoga class you are going to be able to stretch and unwind either to start or to end your day. This practice was designed for you to be in the presence of stillness and observe sounds and your breath. The class is suitable for all levels and no props are required.

Transcript

Hi, Welcome to Balayoga. My name is Karla and welcome to your wrist-friendly flow. If at any time you need to modify, Skip, Please do it so. You know your body better than anyone in here and have a great flow. Find a comfortable seated position to be. Close your eyes and start to roll your shoulders very gently. Allow the spine to follow the move slowly, Keeping its natural curvature. Reverse the direction. And eventually find stillness with the shoulders. Allow your right ear to move towards the right shoulder to the left portion of your neck. Big inhale, Bring your head back to center. Exhale, Lower your left ear towards the left side. Inhale, Head reaches neutral. Exhale, Bring your chin towards the chest. Relax the hands and your legs if not there yet. Allow the shoulders to be heavy. Inhale, Find your head back to center. Exhale, Move your chin all the way up. If you want, Create a big circle with your head. Opposite direction. Calibrate the breath if not there yet and find a stillness back into your body. Take a full inhale and a full exhale through your mouth. Let it go. Breath in, Fill up. Belly rises. Ribs expand and your collarbones lift. Exhale to empty out from top, Middle, And bottom. Big inhale, Press your right hand on your right leg. Exhale, Open twist, Right hand to the right and you turn the torso to your left. Use the hand that is behind you to really create a solid foundation. Gaze over the left shoulder if you want. Inhale, Return to center. Rest your hands. Exhale, Press your left leg away. Open twist to your right. Think about inhale to lengthen up. Exhale, Twist over the right shoulder. A frog. Adorable. Inhale, Come back to center. Could watch that forever. Exhale, Round your spine. Tuck your chin to your chest. Seated cat. Inhale, Send your chest forward. Shoulder blades are in. Seated cow. Exhale to your seated cat. Round your spine. Keep at your own pace. Inhale, Open up. And exhale to close. You can incorporate arms if you want. Hugging yourself in. Inhale, Open. Switching arms and exhale, Closing out. Find a flow that feels good for you. Three more rounds. Final one. And relax the hands. Turn towards the top of your mat if you're not there yet. Reach both legs all the way forward. Try to keep the feet wider if you want it. Toes can be relaxed as well. If you have tight hamstrings, You can slide a block underneath your glutes or a blanket. Relax the feet. Take a big inhale. Lengthen the spine up. Hands on your knees. Exhale, Crawl the fingers towards the shins. Bring the belly button towards your pelvis. Allow the elbows to soft, Shoulders. And we're taking time here, Allowing the body to understand its natural space. And since this is a recovery flow, A great moment for also work on the breath. Two more rounds. Inhale, You can lengthen. Exhale, Hinge at the hips a little more if you need it. And try to find your edge without forcing it. If you need it, Rest the head. Guide the arms towards the ground, Perhaps behind your feet, Creating a little bit of grip from the mat. Drop the head gently towards the shins if you need more relaxation towards the upper body. Two more rounds. Press the fingers. Walk your hands back in. Inhale, Rise all the way up. Exhale, Guide your right foot inside of your left thigh. Take your right hand on the right leg. Big inhale. Big inhale, Left palm presses the knee. Exhale, Open, Twist to the right. Take a big inhale, Send your right arm high. Exhale, Rainbow your arm over you. Keep sending the ribs towards the back, The right ribs to the back of your mat. Point the right elbow high towards the sky. Feel the stretch from right hip, Side body, Ribs. Breath in, You rise all the way up. Breath out, Close your right knee in. Take a full inhale. Exhale, Cross right foot over the left leg. Inhale, Hug the right elbow in. Lengthen up. Exhale, Twist over the right side. Feel free to relax the back hand also if you want, Or you can just make a fist and pressing the wrist down. Three more rounds. Inhale, Go back to center. Exhale, Kick your right leg forward. We're gonna do the same thing on the other side. I'm just gonna switch so you can have a better reference. Take your left foot all the way inside of your right thigh. Press your left hand into your left thigh. Right palm goes all the way towards the right shin or knee. Big inhale, Lengthen up. Open the legs. Exhale, Open, Twist. Guide your left hand behind you. Another variation for your front hand or front arm is to also bring it across it. Breath in, Breath out, Unwind to center. Inhale, Send your left arm high. Exhale, Rainbow the left arm over you. Wear your crown. Press the right palm away. Open up the side body. Allow it. Again, Finding your edge and a sense of curiosity. Stepping back if needed. Big breath in, You rise all the way up. Exhale, Close your left knee in. Big inhale. Exhale, Cross your left foot on top. Breath in, Hug your left knee in. Breath out, Twist towards the left side. Clasp your fingers right here on the left, Creating that side or that little bit of awareness into the wrist. Squeezing in if needed. Mini cramping. Three more rounds. Inhale, Go back to center. Exhale, Butterfly the knees out. Breath in. Breath out, Press forearm towards the legs. If you have blocks, You can place them on top of your legs. Also, Pressing the blocks down and out works the same way. The approach that I'm having for this posture is more a restorative way, Kind of rounding the spine and really allowing the lower body to feel more of the posture. But notice what you need today. Press the hands gently. Inhale, Lift yourself all the way up. Exhale, Knees are in. Crawl the bums all the way in. Lower onto your back. Hug both knees in. Bring the soles of your feet towards each other for a happy baby variation or visit the regular happy baby if you want. Three more rounds. Breath in, Guide your knees in. Breath out, Kick your left leg forward. Solid the shoulders down. Inhale, Left hand on the right side. Exhale, Twist towards the left. Gaze to your right. Big inhale, Bring your knees back to center. Exhale, Send your right leg forward and down. Breath in. Breath out, Supine twist to your right. Big inhale, Bring both knees back to center. Exhale, Rock forward and back so we can wrap this practice with a breath work. Feel free to drop into your Shavasana if you are feeling it like it. As per usual, I'm ending the practice with a breath work. Find a comfortable seated position. Soften the eyes, Soften your fingers. Focus on the sounds around you and if you're wearing headphones, Notice the nature's sound. Take a big inhale through your nose. Open your mouth and sigh it out. Full inhale, One, Two, Three. Full exhale for three, Two, One. Final round by yourself. Big breath in. Guide your hands into your heart center. Tuck your chin slightly in. An acknowledgement of your practice, An acknowledgement of the space you've created for yourself. Maybe be happy, Maybe be healthy, Maybe be sad, Maybe be happy. Be safe, Be relieved, And peace.