8 Hands-Free Yoga Classes | Wrist-Friendly Flows
If you have sensitive wrists, are nursing an upper-body injury, or are just recovering from Arm Day at the gym, look no further than hands-free yoga: the perfect way to fit your flow in without putting strain on your hands and wrists. In addition to being friendly for beginners, hands-free yoga classes are also perfect for more advanced yogis who are looking to challenge their balance and lower-body strength.
What Is Hands-Free Yoga?
Hands-free yoga is a type of yoga that avoids putting any weight on your hands and wrists. Any style of yoga can be hands-free, from Yin Yoga (which naturally has many hands-free poses) to a faster-paced Vinyasa flow. Instead of bearing weight on the hands with common yoga poses like Downward Dog and Chaturanga, hands-free yoga contains standing, kneeling, and reclining poses on your back instead. They range from more beginner styles that are slow to faster, balance-heavy flows.
The Best Online Hands-Free Yoga Classes
Standing Sun Salutation with Patrick Beach
Level: Beginner
Time: 13 minutes
Perfect as a warm-up or standalone practice, this beginner hands-free yoga class works through Sun Salutation A and B, eventually ramping up to a faster pace of one breath per movement.
Unarmed Balance with Patrick Beach
Level: Intermediate
Time: 38 minutes
Take a hands-off approach to your practice with challenging balance holds like Goddess Pose and Warrior 3.
Hands-Free Stability & Power with Patrick Beach
Level: Intermediate
Time: 10 minutes
This short and fiery practice uses optional blocks, tricky transitions, and single-leg Squat work to challenge your strength and balance.
Hands-Free Flexibility Flow with Patrick Beach
Level: Intermediate
Time: 30 minutes
Improve your hamstring flexibility, mobility, and coordination with this half-hour feel-good flow.
Hands-Free Mobility Flow with Patrick Beach
Level: Moderate
Time: 30 minutes
This slow sequence uses deep standing and seated stretches to improve your range of motion.
Classic 26 with Talia Sutra
Level: Moderate
Time: 30 minutes
This condensed version of the classic sequence from the Bishnu Ghosh tradition involves standing breathwork, balances, and stretches to keep you feeling long and strong.
Strong Yoga for Beginners with Patrick Beach
Level: Beginner
Time: 35 minutes
Perfect for beginners, this yoga sequence is an excellent choice for building strength through hands-free balances, lunges, and stretches.
Hands Free Yoga with Calvin Corzine
Level: Moderate
Time: 30 minutes
This wrist-friendly yoga class involves standing, kneeling, and reclining stretches to work your muscles without the strain on the hands.
How do you do yoga without wrists?
If you only practice poses that avoid putting weight in your hands, it is possible to do a complete yoga class without your wrists. Try to avoid these poses while you have wrist sensitivity:
If you’re taking a class and these poses come up, skip the pose and replace it with something else that feels good. For example, you can come to Child’s Pose if the teacher cues the vinyasa or Downward Dog, and you can take Standing Forward Fold if they cue an arm balance inversion, or standing balance. You can also try a seated or reclining form of yoga, such as Chair Yoga or Yin Yoga.
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