This sequence skips planks, Downward Dog and tabletop so you can practice without putting body weight through the wrists.
This sequence is designed to keep moving while avoiding weight-bearing through the hands. It gives you a clear order to follow while leaving room to shorten holds, use props or skip anything that does not suit your body today.
Before you begin
Time: about 10 minutes. What you need: Yoga mat; chair optional. You do not need to complete every position for the practice to “count”. Set up enough space to move comfortably and keep any useful props within reach.
The sequence removes common hands-and-knees and plank positions, but “wrist-free” does not mean appropriate for every injury. Choose movements that fit your own restrictions.
Sequence
- Mountain Pose, 5 breaths.
- Standing side bend, 3 breaths each side.
- Chair Pose, 4 breaths.
- High Lunge, 4 breaths each side.
- Warrior II, 4 breaths each side.
- Triangle Pose with hand on thigh or a chair, 4 breaths each side.
- Tree Pose, 4 breaths each side.
- Wide-Legged Forward Fold with forearms on thighs or hands on blocks, 5 breaths.
- Lie down for knees-to-chest and a short rest.
How to pace the practice
Let the breath be a guide rather than a stopwatch. In flowing sections, use a pace that allows you to arrive in each shape before leaving it. In held poses, come out earlier if the breath becomes strained or you start bracing unnecessarily.
Make it work for you
Keep the hands completely unloaded if that is your reason for choosing this practice. If a standing balance needs support, use a wall, forearm or chair rather than leaning weight into the hands.
On a low-energy day, reduce the number of repetitions and make the final resting position longer. If you want a little more movement, repeat the central section once rather than adding unfamiliar poses at random.
What to pay attention to
A useful practice should leave you with information about how you are moving today. Notice where you can breathe easily, where you are gripping, and whether a prop or smaller range improves the pose. That feedback is more valuable than making the sequence look a particular way.
Practice note: This is general yoga guidance, not individual medical care. Work within a comfortable range and stop if you experience pain, numbness, dizziness, unusual shortness of breath or any symptom that concerns you.