No Arm/No Wrists/No Chaturanga Flows

Don't let a shoulder injury get you down! If chaturanga is holding you back from flowing, this class if for you. Get a solid standing flow and sun salute practice with zero chaturangas!

Want a nice, balanced flow class without chaturanga? Maybe you need to give your shoulders and wrists a break, or you are just tired of working on this pose ad-nauseam. This complete, balanced practice will awaken and strengthen your entire body without ever including chaturanga. You will move, breathe and explore the many options that will teach you to do a satisfying vinyasa practice without its most infamous posture. Props Suggested: A block.

Ever have days where you want to flow, but you certainly don't want to be aggressive about it? Well, this class is for you! No chaturangas (you're welcome) with plenty of lunge postures that build with each round until you have a steady, soothing flow geared towards opening your front body. Work your quads, hamstrings and hips with grounding postures like goddess, then walk away feeling stronger and more balanced.

Hooray, a completely hands free vinyasa yoga class!! Well 90% hands free, but there are no weight bearing postures such as down dog or plank. Our flow focuses on leg strengthening postures like crescent (anjaneyasana), warrior (virabhadrasana), half moon (ardha chandrasana), squat (malasana) and leg lengthening postures such as forward bend (uttanasana), wide legged forward bend (prasarita padottanasana) and flank (parsvottanasana). There is a little hip opener and savasana to finish. Healing love to your arms :) Optional Prop: Blanket

Build up heat without overworking your arms! Great for anyone dealing with shoulder injury or who just wants to move off of their hands! Three standing sequences that involve warriors and balancing flow.

With minimal time on your hands, navigate through a somewhat unusual practice inspired by the way kids move. Begin with your hands on the ground, and eventually find the remainder of the practice using only your legs, hips and core body. Practice transitions like navasana to ardha navasana to camel pose, and open with pigeon before cooling down with happy baby and supta gomukhasana. Rest in savasana to complete your practice.

Vinyasa yoga includes a lot of poses with the arms reaching overhead, but fully elevating the arms can trigger shoulder discomfort for many students. This practice eliminates any postures that elevate the arms beyond 90 degrees, while still being strong and dynamic. Jump right in with core work, flow through sun salutations, then challenge your strength with locust, boat and forearm planks. You'll get the powerful flow you're after while keeping shoulder tension at bay.

This class keeps a wide stance throughout while giving your hands and wrists a break. You'll open up your adductors and encourage greater range of motion in your hips and lower body. Explore wide-legged forward folds, frog pose, parsvakonasana, and more. With no chaturangas in sight! Props Suggested: Two blocks.

This vinyasa- and chaturanga-free class manages to build upper body strength without putting weight on your arms. Begin with seated arm work then flow through lower body strengthening poses like warrior II, extended side angle, goddess, and crescent. Come down to the mat for a child's pose side stretch, paschimottanasana, and double pigeon before closing with a brief savasana, remembering that you are always whole, even when parts of your physical body are in the process of recovery.

Wind down your day with a stretchy, feel-good sequence to release any stagnant energy and let go of whatever the day may have thrown at you. Ease yourself into a restful evening by finishing the class with a supported backbend, a mild twist, and pranayama. Your body and mind will thank you. Props Needed: A block.

On those days when your wrists are simply not cooperating, this practice will keep you off them while opening your shoulders and chest to help them feel better. You'll begin with upper body stretches at the wall, then move to standing for warrior variations and lunges with your block. Come back down for bridge and a twist before taking a final rest in savasana. Props Needed: A block, a strap, a blanket, and wall space.

A great standing and seated practice for you if you're taking it easy on your hands, arms and/or shoulders. Enjoy a steady, opening practice of standing postures as well as balances, along with simple seated hip openers and twists.

A Quick and Strong Practice to Take it Easy on the Shoulders - A basic and introductory Ashtanga Yoga practice you can do when you need to rest your shoulders a bit... or make them stronger and more stable.

All students can practice yoga, no matter what the circumstances! Here, we are going to explore a short introductory ashtanga yoga practice that you can do when you do not want to put pressure on your wrists. Utilizing the foundation of Breath, Bandhas and Vinyasa, we will work systematically to build heat and get you moving!

No hands? Yes, because this deep internal practice takes the awareness to the inner core of the body for a combination of alternating twists and forward folds in order to restore our energy and rejuvenate in the ebbs and flows of life so we can return to our outward action in the world or our practice

This fun mixture of supine and standing work moves up and down the mat without putting weight on your shoulders. Move slowly and steadily through a center-focused workout featuring swimming, squats, and curtsy squats with no arm work.

Expand your toolkit by stepping away from familiar sequences. This class focuses on building low-body strength and recreating the power you feel in Chaturanga Dandasana with other postures, including Navasana (Boat Pose), Chair Pose, Wide-Legged Squats, and Warrior I & II. This class was previously aired on March 2, 2022.