15 Minute | Hands Free Yoga Practice | No Downward Dog | Luminous Recovery Yoga

Baptiste Power Vinyasa Flow Yoga with Kari

15 Minute | Hands Free Yoga Practice | No Downward Dog | Luminous Recovery Yoga

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Ever wake up feeling like your body played a game of 'pin the pain on the random body part' while you slept? 🤔

Bodies are like mischievous little gremlins sometimes, causing all sorts of unexpected aches and discomfort. One morning you're feeling like a well-oiled machine, and the next, you've got a thumb that's staging a protest.

Body’s are weird, right?

Like, majestic, necessary, and strange.

As my wise mentor once said, we're all just meat wads on this dirt ball, trying to make sense of it all! 🤷‍♀️

That’s how I felt this week when I woke up with my hand hurting. It wasn’t even the whole hand. It was my thumb knuckle down to my wrist. The other four fingers were fine, but my thumb was throbbing.

This week, my rebellious thumb decided to take center stage, refusing to grip or bear weight without causing me a world of hurt. But hey, I'm nothing if not adaptable!

Introducing this week's episode of Baptiste Power Vinyasa Flow Yoga with Kari: Hand's Free Yoga! This collection of YouTube yoga practices is designed for all of life's weird and unpredictable moments, giving you a little bit of something for everything.

One thing I’ve stopped teaching in the last year is to “stack your shoulder over your wrist.”

This is something you commonly hear taught in yoga classes.

When you stack your shoulder over your wrist, your wrist is at a full 90 degree angle, and that’s a ton of pressure on the wrist joint. If you place your hands just a bit in front of your shoulders, it removes some of this pressure. For me, that feels a lot better.

Next time you’re in a plank or table top position, see how that feels for you. Anyway, the pain in my thumb went away after like three days, but they were a miserable three days. I struggled to unzip anything, and couldn’t get a grip if my life depended on it.

There’s a metaphor in there somewhere. 😂

I hope you find this practice useful. Even if your hand isn’t hurting, you can give it a try and see how it feels for you. It’s good to know what’s possible before we need it so we can create variety when we do need it.

This 15 minute practice requires zero planking or down dogging. Those poses can place a lot of pressure in the wrists and hands.

If you’re curious about taking a longer class with me, I teach several live classes every week.

Classes are recorded and put into a library. So, if live classes aren't your thing, you can take the class anytime you like.

If you ever wake up with any phantom pains and need some help with how you can adjust your yoga practice accordingly, feel free to message me anytime.

I would love to help you troubleshoot your body.

Afterall, we’re just meat wads on the dirt ball trying to get a grip, right? 😂

I’m here if you need me. Feel free to reach out anytime.

With love,

~Kari

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Transcripts:

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No hands yoga ===

Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptiste Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every.

Just for you. Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend. Practice on.

Hello my friend. Let's practice. Begin standing at the top of your mat.

Feet hip width apart. Soften [00:01:00] the knees. Pick up all 10 of your toes, stretch your toes out, and lift the front of your pelvis towards your belly button. Start with your arms by your sides and look to the horizon. Set your eyes to one point and begin to notice your breath.

The gentle inhale and exhale.

Reach your arms over your head. Look up at your fingers. Take a full breath in. Bow forward with your exhale. Soften at the knees and fold. Catch opposite elbows for ragdoll pose. Open your feet at least hip width, maybe even a little bit wider, and [00:02:00] allow the weight of your head and your arms to create some opening in the backside of your body.

You can sway from side to side. Shake your head out. Yes and no.

Notice the way the breath shifts and changes when you fold,

gently hug your belly and towards your spine.

Release your elbows. Bring your hands to your hips. Press into your feet. Stand up. Reach your arms over your head. Take a full breath in. Bow forward with your exhaled breath halfway lift. Press your palms to your shins. Stretch the crown of your head forward. Draw your shoulder blades into your [00:03:00] spine.

Lengthen from tailbone to crown. Inhale, bow forward. Press down. Rise up mountain pose. Bow forward with your exhaled breath, halfway. Lift length and tailbone to crown. Fold forward. Exhale, press down. Rise up high mountain. Bow forward with your exhale. Soften at the knees on your way down. Halfway lift, take a breath.

Shoulder blades draw in. Bow forward. Exhale. One more like this. Breath in. Rise up. Bow forward. Halfway lift. Take a breath forward fold. [00:04:00] Press down. Rise up. Mountain pose. Arms. Reach over your head. Bring your palms to touch at the center of your chest. Pause here a moment. Pick your left foot up, step it behind you.

Crescent lunge. Take a step back with the ball of your foot on the floor. Your heel stacked over the ball of your foot and bend your front knee. You decide how far apart your feet are. Front to back, left to right. Reach your arms up over.

Palms face in. Spread your fingers wide.

Find a bend in your back knee. When you bend your back knee, you create more access to your pelvis. Lift the front of your pelvis towards your belly button and gently pull your belly into your spine. Set your eyes [00:05:00] and breathe.

Bring your right hand to your low back, stretch your left fingertips forward, and begin to turn your ribcage to the right. For an open armed twist, you can keep your right hand on your low back or gently pull your hand away from your low back and extend your fingers in front of you and behind.

You're here for 3, 2, 1 Warrior two unravel your twist ground, your back foot sweep open. Try this today. Point your thumbs up towards the sky and draw your shoulder blades into your spine. Allow the crown of your head to stack over your shoulders. Shoulders to stack over, hips and bend [00:06:00] your front. Set your eyes to one point

Reverse warrior. Reach your right hand up. Press down through your right heel and stretch your right fingers away from your foot. Lengthen through the whole right side of your body.

Now straighten your front leg. Triangle pose. Reach forward and you could place your right fingertips on your right shin, or even reach for a block or the floor. Decide what works best for you today.

Soften your elbows a bit. Draw your shoulder blades into your spine. Set your gaze to one point and find your breath.[00:07:00]

Take a big inhale and stay. For the exhale. Bring your left hand to the floor. Turn and face the front of your mat, and step to the top. Halfway lift forward fold. Reach your arms up over your head, palms touch at the center of your chest. Lift your right leg up, step it behind you. Crescent lunge. Remember you choose the distance between your feet, front to back, left to right, your heel, stay stacked over the ball of your foot, and then reach your arms up overhead.

Engage your inner thighs by gently drawing your thighs towards the center. Hug in and express out through your hands. [00:08:00] Find the gentle breath in and out.

Bring your left hand to your low back. Stretch your right fingers forward and start to spin your ribcage to the left for an open arm twist. You can keep your left hand at your low back, or you can begin to extend your fingers behind you and find the full extension fingertip to fingertip you decide what works best for your body today.

Keep breathing for three, two. One Warrior two unravel your twist ground, your back foot sweep open. Stretch your fingers front and back, and point your thumbs up towards the sky. Imagine you are [00:09:00] trying to draw your heels together by energetically hugging your heels towards the center to turn your inner thighs on.

Hug your belly in and stand.

Now ground down through your front left heel reverse warrior. Reach your left hand to the sky. Push your foot down and reach your fingers up to lengthen through the whole left side of your body.

Straighten your leg and make your way into triangle pose. Stretch your hands high and low. You can touch your fingers to your shin, maybe your knee, or even reach for a block or the floor. Keep drawing your heels in towards center to keep your inner thighs engaged. Push into the floor [00:10:00] and express out through your hands.

Breathe.

Take a breath in. Bring your right hand to the floor. Lower all the way down to your belly locust pose. Start with your palms pointing up today. Lift your arms and legs off the floor and draw your shoulder blades into your spine.

Stretch the crown of your head forward. Engage your feet by pointing your toes. You're here for 5, 4, 3, 2, 1. Lower everything down to the floor. Bring one ear to the mat,[00:11:00]

and then we'll do it one more time. Back to Locust pose. Lift everything off the floor, your arms, your legs. Draw your shoulders into your spine. Stretch the crown of your head. Forward for 5, 4, 3, 2, 1. Lower down. Bring your opposite ear to the floor.

Flip over onto your back bridge pose. Put your feet on the floor. Hip width. Push your feet down and lift your pelvis up towards the sky. Press your arms down by your sides, with your palms facing down, and lift the center of your chest up. We're here for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Lower [00:12:00] down soup pine, but.

Bring the souls of your feet to touch. Let your knees fall open and rest your hands on your belly.

Just notice you're breathing.

Happy baby. Reach for the pinky toe edges of your feet. If you can't reach your feet today, you can catch your knees or maybe your shins and take some movement, roll around from side to side, maybe straighten one leg and then the other. Find what feels good to you.

And then release your feet. Open your arms into a T. [00:13:00] Pull your knees to your chest. Drop your knees to the right. Turn your gaze to the left.

Then gently pull your knees back to the center, drop your knees to the left, turn your gaze to the right.

Pull your knees back to the center. Give yourself a squeeze. Hug your knees to your chest and pull yourself in tight,

and then make your way into Savasana. Come to lie down on your back. If it doesn't feel good to lie on your [00:14:00] back, you can roll over to your side or find a resting pose that will just give you a couple of minutes to relax.

We won't be here for long, but just long enough to appreciate a moment of stillness.

Take a long, full, deep breath in[00:15:00]

and slowly empty it.

Wiggle your fingers and your toes. Circle your ankles and your wrists.

Reach your arms overhead for a full body stretch and point your toes.

Pull your knees to your chest, and if it's comfortable to you, roll over to your favorite side

and then gently. Make your way up to a seat.

Bring your palms to touch at the center of your chest. Pause here a moment. Notice how you feel. You don't have to call it anything or name it. Noticing is enough.

And then bring your thumbs to the center of your forehead. [00:16:00] Bow your head towards your heart,

in honor of you and me and this practice that we share. I'm bow to you, my friend and say namaste.

Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.