If you are experiencing any pain or discomfort in your wrists, or just want to give them a break, you can still get your morning yoga practice in.

This 15 minute flow has no downward dogs, planks, table tops etc. that are done on the hands.

You also don’t need any props for this all levels flow.

1. Spinal Twist – Begin sitting cross legged, with the right shin in front of the left. Roll the shoulders down. Lengthen through the crown. Bring the left hand to the right knee. And right fingers behind you. Rotating chest to the right. Then repeat to the other side.

2. Head to Knee Fold – Straighten and extend the left leg out, with the right foot inside the thigh. Rotate the chest towards the left knee. Keep the leg engaged. Maintain a flat back. Extending and folding toward the left leg. Then round into the back, bend knee as needed in a passive fold. Repeat to the other side.

3. Half Sun Salutations – Come to stand at the top of the mat. Inhale hands up. Exhale fold all the way down. Inhale, half lift with a flat back. Exhale fold down. Reverse back up on inhale. Bringing hands to the heart.

4. High Lunge – Step the left foot back. Bending generously into the back knee. Tucking the tailbone. To intensify, open the arms up into cactus shape and add a gentle back bend.

5. Pyramid Pose – Step the back foot in a bit, so that you can ground the left heel down. Spinning the back heel in and toes out at 45 degrees. Inhale to lift and lengthen. Exhale to hinge and fold parallel to the ground. Then rounding down as needed. Hold for a couple breaths. Push into the feet to lift up.

Repeat 4 and 5 through on the other side.

6. Warrior 2 – Standing at the top of the mat again, step the left foot back. Spinning the back heel down, foot parallel to the short edge of the mat. Bend deep into the right knee, pushing it open. Squeeze the shoulder bladed behind you, with palms up and elbows in. Keep this squeeze through the shoulder blades as you straighten the arms, then turn the palms to face down. Reverse the left hand down and right hand up.

7. Wide Legged Forward Fold – Straighten the right leg. Turn the toes in so both feet are parallel to the short edges of the mat. Hands on the hips. Inhale to lift up, exhale to fold down. Placing the hands wherever you wish. Let go of the tension in the neck and head heavy.

After lifting up, turn the left toes to the back of the mat and repeat Warrior on the other leg.

These poses come from a 15 minute morning yoga class on my channels.

Kassandra

ABOUT ME

Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

7 FREE & FULL LENGTH YIN YOGA CLASSES – CLICK IMAGE TO START

#1 ONLINE YIN & VINYASA YOGA CLASSES

RECENT POSTS

6 Yoga Poses to Ease Off to Sleep

6 Yoga Poses to Ease Off to Sleep

So it's the end of the day, and you are ready to wind down. To let go of the day, and any tension it brought into the body so that you can drift off to sleep. Try this short sequence. You can even do this class from bed, get yourself ready and get comfy. If you have...

Easy Daily Yoga Stretch Routine

Easy Daily Yoga Stretch Routine

This quick series of poses is a great beginner friendly way of waking up the body each morning. With a bit of a challenging pose to close it out. In just a few minutes you will get a good amount of strength and stretch. No props needed. 1. Sphinx - Come down onto your...

Gentle Slow Stretch for New Yogis

Gentle Slow Stretch for New Yogis

The following poses are a great flow for a beginner yogi, or anyone looking for a nice gentle stretch, that still adds in some strength building and flexibility practice. No props are required, but you are always welcome to have some blocks nearby to use as needed. 1....