“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
Heading out the door? Learn this text on the brand new Exterior+ app accessible now on iOS gadgets for members!
>”,”name”:”in-content-cta”,”type”:”link”}}”>Download the app.
This quick 15-minute morning sequence is a hands-free yoga apply that features no weight-bearing poses to present your wrists and fingers a break. There are not any Planks, no Downward Dealing with Canines, no Chaturangas, no Tabletops, nothing of that form 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 focusing on the hips, hamstrings, shoulders, and backbone. So there’s somewhat extra deal with the decrease physique and loads much less deal with straining your wrists on this hands-free yoga apply.
15-Minute Arms-Free Yoga Circulation
The extent to which you employ your arms on this 15-minute hands-free yoga move is when you have to assist transitioning from seated to standing. You too can use this apply for those who’re touring and didn’t convey your mat however nonetheless need to apply.
Seated Aspect Bend
Sit cross legged, and if you need, 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 via the crown of your head. And we’ll start with a facet bend so you may crawl your proper fingertips out to the facet and attain your left arm up and over. As you lean to the proper, 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 raise than a facet bend. Calm down your head and your neck.
Seated Twist
Come again via heart and carry this over right into a twist so your left hand goes to your proper knee. You possibly can convey the proper fingertips behind you and simply rotate your chest to the proper. 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 via to heart.
Head to Knee Pose Variation
Straighten and prolong your proper leg off to the facet. Preserve your left leg and left foot precisely the place they’re and rotate your chest so that you’re dealing with your proper knee. Flex via your proper foot and activate your proper leg so it’s tremendous dynamic and also you’re participating all of the muscle tissue. Keep a flat again as you lean ahead towards your toes. You possibly can attain along with your fingers if you need or simply hold them beside you for assist and discover a stretch right here.
You actually don’t must go too far into this variation of Head to Knee Pose. Lengthen and stretch via your backbone as you sit tall after which simply form of crawl and attain out, not going very far, discovering a snug 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 form of let the knee bend somewhat bit, and you’ll simply spherical and chill out via 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 most likely really feel this stretch alongside your backbone in addition to your hamstrings.
Keep right here for yet another stomach breath after which raise all the best way up.
We’ll redo that sequence on the opposite facet, this time sitting along with your left shin in entrance of your proper one. Start with a facet bend as you convey your left fingertips out to the facet for stability and assist, then a twist, after which a ahead bend. Elevate all the best way up and again via to heart.
Half Solar Salutation
Come to face on the prime of the mat. Nonetheless you have to get there, for those who’re attempting to do that hands-free, a problem is to see for those who can cross on the ankles and push your toes into the ground to raise your self up and standing tall in Mountain Pose (Tadasana).
Do a Half Solar Salutation by inhaling and circling your arms huge to convey your palms to the touch overhead. Exhale as you fold all the best way down right into a Standing Ahead Bend. You possibly can completely bend your knees right here. Inhale as you midway raise 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 for those who can bend generously into your left knee and tuck the tailbone barely to really feel a stretch via your hip flexors. Keep right here for those who’d like to accentuate this stretch. Then open your arms right into a cactus form and add somewhat backbend as you retain your elbows lifted.
Pyramid Pose
Come again upright and straighten your again leg and produce your palms in entrance of the chest. Carry your again foot in somewhat 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 raise and lengthen via 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 may 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 raise your self midway to standing. Then convey 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 raise your arms, exhale as you fold ahead, inhale as you raise midway and produce 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 for those who’d like and Pyramid Pose on this facet.
Warrior 2
From standing on the entrance of the mat, hold your proper leg the place it’s and step your left foot again into Warrior 2 (Virabhadrasana II) along with your chest dealing with the lengthy facet of the mat. Bend your proper knee and prolong your arms straight as you squeeze your shoulder blades behind you, palms dealing with up. Actually really feel this engagement via your higher again and keep this squeeze at the same time as 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 Vast-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 dealing with the lengthy facet of the mat. Carry your fingers to your hips, inhale as you raise, and exhale as you fold all the best way down into Vast-Legged Ahead bend. You are able to do any arm variation that you simply’d like throughout your hands-free yoga apply.
Attempt to let go of rigidity via your neck so your head can simply be heavy, decompressing alongside the backbone, stretching via the again of your legs.
Inhale as you raise again up midway, convey 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 facet by turning your left toes to level towards the again of the mat and bend into your left knee. Come into Reverse Warrior for a giant facet physique stretch.
Goddess Pose
After which come again via to heart, straighten the left leg, and this time, you’re going to have your heels in, toes out, so form of pointing in 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 huge, 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 prime 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 somewhat wider, lifting the crown of the top.
Simple Pose
From right here, slowly come to take a seat in any method that’s comfy to your hips and your decrease again, tryin to maintain it a hands-free yoga transition. If you’re seated, lengthen via your backbone, chill out your shoulders, and discover your breath right here.
Pause right here. You would possibly need to select a phrase that captures the way you need to really feel immediately, a easy one phrase intention as you are taking one other second to breathe deeply earlier than you come to your day.
