Standing Vinyasa Flow Hands Free Yoga

This class takes place completely standing, with no kneeling or floor poses whatsoever. Therefore, this is a wrist friendly and knee friendly practice. We will begin standing in mountain pose, connect to the breath, then move through a gentle modified Sun Salutation as a warm-up flow. We will build onto the Sun Salutation flow, continuing to connect movement to breath, and take a gentle peak flow with a balance challenge. We will end with a wide leg fold and a standing meditation.

Transcript

In today's practice,

We'll move through a strengthening and balancing vinyasa flow that takes place completely standing.

So we won't come down to the mat at all,

Meaning that this practice will be totally wrist friendly and also gentle on the knees as we won't be coming down to the mat at all.

So begin by coming to mountain pose.

So standing up tall,

Bring your feet underneath your hips and about hip distance apart.

As a gentle measurement tool,

You could bring your hands together,

Make fists and bring them down between your big toes.

This is about the distance of your hips.

Come back up to standing,

Send your shoulders back over the hips in a relaxed way and stand up tall.

Let your hands relax down to your sides.

Palms can face forward,

Fingertips gently spread apart.

If you feel comfortable doing so,

Allow your eyes to softly close and start to tap into your deep rhythmic breathing.

Breathe gently in and out through your nose.

Starting to find that Ujjayi breath,

That deep yoga breath that will help guide you through your entire vinyasa practice today.

Fold deep breaths in through your nose,

A small pause at the top and then full deep breaths out of your nose.

Don't be shy to make your breath as loud as you like.

This audible reminder,

Keeping in mind that you need to be breathing deeply and don't forget your breath.

And take a couple more deep breaths standing here.

Maybe make an intention for your practice today or a dedication,

How you want to feel during or even after your practice is complete.

On your next inhale,

Gently sweep your arms out wide to the sides,

Up overhead,

Look up as your palms are touching and then exhale,

Pull your palms back down to your chest.

Once more just like that.

Deep breath in,

Sweep out wide,

Up overhead,

Look up at your hands and exhale,

Pull them down to your chest.

Interlace your fingers,

Shine the backs of your wrists forward,

Extend your arms up overhead for an upward salute.

Take a deep breath in,

Look up and then exhale,

Pull your palms back down to your chest.

And once more like that,

Interlace your fingers,

Send the backs of your hands forward and then up overhead as you inhale and exhale,

Pull them down to the heart center.

Sweep your arms apart again,

Inhale,

Reach up overhead,

Drop your right hand down to your right side,

Keep reaching up and over with the left hand as you exhale,

Side bend.

Inhale,

Come back up through center,

Drop your left hand down,

Reach the right hand up and over as you exhale,

Stretch to the right.

Once more on each side,

Inhale up through center,

Exhale,

Drop your right hand down,

Lean over to the right,

Open up that left side.

And inhale,

Come back up through center,

Exhale,

Lean over to the left,

Drop your left hand down,

Reach your right arm up and overhead.

Inhale,

Come back up to center,

Look up,

Grow tall,

Reach high with your hands and exhale,

Pull them back down to your chest.

And we'll come into some half sun salutations here,

Staying standing.

Inhale to sweep your arms out wide and up overhead and then exhale,

Gently bend your knees as you fold forward,

Bring your hands down to the mat.

Halfway lift on your inhale,

Keep your hands grounded or bring them onto your legs,

Make a flat back,

Look down.

And then exhale,

Fold back forward,

Drop your right hand down to the mat between your feet,

Bend that right knee as much as you like and reach your left hand up to the sky for half twist.

Take a full breath here,

In and out.

Take another inhale and then exhale,

Bring your left hand down and then reach your right arm up to the sky,

Twist to the right.

Full deep breath,

In and out.

Take another inhale and then drop down to your forward fold.

Take a halfway lift,

Hands to your legs,

Make a flat spine and exhale,

Fold forward.

Inhale slowly,

Take your time with soft knees,

Come all the way back up to standing,

Sweep your arms out overhead,

Look up as your palms touch and exhale,

Pull them down to the center of your chest.

And we'll take that one more time.

Inhale,

Reach your arms out,

Up overhead,

Grow even taller and exhale,

Fold all the way forward,

Soft knees.

Halfway lift,

Inhale,

Look straight down,

Make a flat spine and exhale,

Fold forward.

Bring your right hand to the ground,

Peel your left hand up to the sky for a twist,

Take a full deep breath in,

Stretch wide between your fingers and on your exhale,

Bring the left hand down to meet the right.

Inhale,

Sweep your right arm up to the ceiling,

Grow even taller here,

Make as much space as you can with your arms and then exhale,

Right hand comes back down.

Inhale to your half lift,

Hands to your knees,

Lift up halfway,

Long spine and exhale,

Fold forward.

On your next inhale,

Gently roll all the way back up to standing,

Reach your arms out overhead,

Look up as your palms touch and exhale them down to your chest.

And we'll start to find a deeper flow here.

Take a breath in,

Reach your arms out and up overhead,

Exhale to fold forward.

Inhale,

Halfway lift and then exhale,

Bring your hands down to the mat,

Step your left foot back into a warrior one,

Rise up,

Bend your right knee,

Toes point forward,

Knee over ankle,

Press down through the heel of your back foot and reach your arms up overhead.

Take a full breath here,

In and out,

Palms face each other as you extend and continue to reach up,

Grow taller through your torso here.

Take an inhale and keeping your legs bent,

Exhale,

Hinge your torso forward,

Sweep your arms back,

Airplane arms.

Inhale,

Come back up to your warrior one,

Palms face each other,

Up overhead and one more time,

Exhale,

Sweep back,

Airplane arms,

Look down towards your right foot.

Inhale,

Come back up to your warrior one,

Exhale,

Your palms down to your chest and we'll change to warrior two,

Left toes point to the long edge of your mat to keep the bend in that front knee and your hips open out wide.

Reach your right arm forward,

Palm faces down,

Reach your left arm back behind you,

Palm facing down,

Try to make your arms go as wide as they can and stand up tall.

Relax your shoulders and take a full deep breath,

In and out.

Looking forward at your right hand,

Inhale,

Lean forward slightly and then exhale,

Reach your right arm up and over behind you,

Left hand drops to that left leg,

Reverse warrior.

On your exhale,

Hinge back forward,

Lean all the way over to that right leg,

Elbow to leg,

Left hand up overhead for side angle pose.

We'll take that one more time,

Inhale,

Lift up off that leg,

Reach your right arm up overhead,

Reverse warrior and then exhale,

Come back to your side angle,

Hinge forward,

Right elbow to knee,

Left hand overhead.

On your next inhale,

Come back up to your warrior two pose,

Take another full breath here,

In and out and then on your exhale,

Step your left foot up to meet your right at the top of your mat.

Breathe here.

On your next inhale,

Reach your arms up overhead,

Exhale,

Fold forward.

Inhale to your half lift,

Make a flat spine and then exhale,

Bring fingertips to the mat to support you,

Step your right foot back behind you,

Come to your warrior one,

Plant your right heel down,

Toes angled to the side,

Left knee bends,

Reach your arms up overhead,

Palms face each other.

Reach your arms up overhead,

Palms face each other.

Spread your fingertips wide here,

Keep reaching your arms up high,

Try to grow even taller,

Extend your reach,

Take a full breath in and on your exhale,

Take your airplane arms,

Hinge forward,

Sweep your arms back behind you.

Inhale,

Come back up to your warrior one,

Arms overhead,

Grow even taller,

Exhale,

Keep all that length,

Airplane arms,

Hinge forward,

Sweep your arms back behind you.

Inhale,

Come back up to your warrior one,

Exhale your palms down to heart center and open out to warrior two,

Your right toes angle off to the long edge of the mat,

Your hips open out wide,

Reach your arms out,

Left hand in front of you,

Right hand behind you,

Keep growing even taller from the crown of your head and relax your shoulders.

On an inhale,

Start to hinge forward,

Reach your left hand forward,

Then over up and back,

Reverse warrior,

Drop your right hand down to that back right leg.

Exhale to side angle pose,

Hinge back forward,

Bend your left elbow,

Bring it down to your left knee,

Right arm up overhead.

One more time like that,

Inhale up,

Reverse warrior,

Lift your left hand overhead,

Right hand down and back and then exhale,

Side angle,

Elbow to knee,

Right arm overhead.

On your inhale,

Come back to your warrior one,

Exhale,

Bring your left hand down to heart center,

On your inhale,

Come back to your warrior two,

Take a moment here in the center,

A full breath in and then exhale your palms together,

Step your right foot up to meet the left.

Take a full breath here,

In and out,

Take a breath in through your nose and out through your mouth,

Relax your shoulders.

We'll take that flow on each side one more time and add on a small balance.

So whenever you're ready,

Inhale,

Reach your arms up overhead and then exhale,

Fold forward.

Halfway lift,

Bring your hands to your shins,

Lift up,

Take a flat spine and then exhale,

Fold in,

Fingertips to the mat,

Step your left foot back,

Warrior one,

Right toes point forward,

Right knee bends,

Arms up overhead,

Big inhale and then exhale,

Find your airplane arms,

Hinge forward with your torso,

Look down,

Sweep back.

Once more,

Inhale,

Reach up,

Grow taller,

Exhale,

Keep that length,

Hinge forward,

Come back to your airplane arms,

Stay here or come up to a warrior three,

Place more and more weight in that right front foot,

Start to come onto the back left toes,

Stay here or float your left leg behind you so that your body is shaped like a T from the side,

Keep your airplane arms behind you or bring your palms to your chest,

Two full deep breaths here,

Gaze down toward your front right foot,

Keep growing longer through the crown of your head,

Press into that back left floating foot,

Take one more breath in and then exhale,

Float your back left foot down and lift up into your warrior two,

Arms out wide,

Hips open to the long edge of the mat,

Look forward at your front right hand,

Inhale,

Reach up and back,

Reverse warrior,

Left hand drops down and then exhale to your side angle,

Right elbow to right knee,

Left hand overhead,

Chest is still open to the side here,

Once more,

Inhale to your reverse warrior,

Reach up and back,

And exhale to your side angle,

This time you can stay right here,

Roll that left shoulder back or we'll find a half moon,

Look down towards your right foot,

Drop your right fingertips down just outside your right foot,

If it was a clock you would bring your hands to about two o'clock compared to your foot,

Keep a gentle bend in that right knee as you lift up off the back left toes and then gently straighten through that right leg,

Keep your left hand up in the air for half moon,

Look down at your hand for a little bit more stability or for a challenge look up at that left hand,

Two deep breaths here,

Keep extending through the crown of your head,

Keep pressing through that back left heel and keep as much support in the back left heel,

And keep as much support in that grounded right hand as you need,

One more breath in and then on your exhale gently float your left foot down to meet the right and slowly roll up to standing,

Palms to your chest,

Full deep breath here in and out,

Full deep breath here in and out,

Take a breath in,

Reach your arms up overhead and then exhale fold forward,

Inhale lift up halfway and then bring your fingertips down to the mat,

Step your right foot back,

Warrior one,

Left foot forward,

Reach your arms up overhead,

Inhale reach up,

Exhale airplane arms,

Sweep back,

Look down at your left foot,

Once more inhale reach up,

Grow even taller through your fingertips through the crown of your head,

Keep that length in your torso as you sweep your arms back,

Hinge forward,

Airplane arms,

Stay right here or start to lift up off that back right heel,

Start to put more weight in that front left foot and if you feel ready gently float your back foot up,

Warrior three,

Can keep your hands behind you in airplane arms or bring them to the center of your chest,

Palms together,

Two deep breaths here,

Keep lengthening through the top of your head,

Keep pressing through the back right heel,

Another deep breath in and then exhale gently float your right foot down and lift up directly to your warrior two,

Arms out wide,

Left hand forward,

Right hand back,

Stand up tall,

Relax your shoulders,

Look forward at that left hand,

Inhale reach up and back,

Reverse warrior,

Exhale to your side angle,

Exhale to your left hand,

Exhale to your side angle,

Left elbow to left knee,

Right hand up overhead and once more,

Inhale reach up and back,

Reverse warrior,

Right hand drops down and exhale side angle,

Left elbow,

Left knee,

Right hand overhead,

Can stay right here or start to find that balance in half moon,

Look down at your left foot,

Drop your left hand down,

If this was a clock your hand would be at about 11 o'clock,

Lift up off that back right heel,

Gently start to step your right foot in or float the right foot up as you lengthen and extend through that supporting left leg,

Reach your arm up overhead,

Your right arm up overhead and find your half moon,

Look down at your left hand for a little more stability or look up to the ceiling for a little more of a challenge,

Explore in your half moon whatever you like,

Two more breaths,

One more deep breath in and then on your exhale,

Gently float your back right foot down,

Keeping a wide stance and come up to stand in a wide mountain pose,

Legs far apart,

Reach your arms out wide,

Take a big inhale and then on your exhale,

Fold forward,

Wide straddle fold,

Can bring your hands to the mat or bend at your elbows,

Grab opposite elbow and then gently let your upper body and torso sway from side to side,

Gently shake your head yes and no,

Let your entire upper body grow heavy,

Take a few deep breaths in through your nose and out through your mouth,

Release your elbows and walk your hands over to your left foot,

Keep your right hand grounded here and inhale,

Lift your left hand up to the ceiling for a gentle twist,

Look up to your left hand as you inhale,

Exhale,

Look down toward your right hand,

Once more,

Inhale,

Turn your chin up to the sky and exhale back down to the ground,

Walk your hands back through center of your mat over to the right foot,

Keep your left hand grounded down,

Send your right hand up to the ceiling,

On an inhale,

Look up,

Raise your right fingertips and exhale,

Look down at the left hand,

Once more,

Inhale,

Turn your chin up to the sky and exhale,

Turn it back down,

Drop your right hand,

Allow your upper body to hang heavy for another couple breaths,

Maybe bend in each knee,

Gently sway your hips from side to side and then slowly come back to stillness,

Heel toe your feet back together and then slowly roll back up to standing in your mountain pose,

Your heels underneath your hips,

Your shoulders over your hips,

Your hands relax down alongside you,

Allow your eyes to close and take a quick scan from the top of your head all the way down to the bottoms of your feet and using the next few breaths anywhere you notice tension in your body,

Pause there with your exhale and gently soften wherever you can.

So we blink your eyes open when you feel ready and on your next inhale reach your arms back out wide all the way up overhead,

Look up to your palms as your hands touch and exhale bring your thumbs down to the middle of your forehead,

May you always see your inner courage,

Exhale hands to your lips,

May you always speak your strengths and exhale hands to your heart center,

May you always hold joy in your heart,

Thank you so much for practicing with me today,

Namaste.

So

Reviews

An excellent practice to regain focus in the middle of the day.