Gentle Yoga Without Wrist Loading
Gentle seated and reclined yoga without putting body weight through your hands. Explore the hips and spine with no planks, Downward Dog or hands-and-knees work.
Arrange your floor space before you begin so you can move from sitting to lying down without rushing. Your hands can rest or help lightly, but the sequence does not ask you to bear your weight through the palms. Avoid gripping or pulling; a small movement is enough.
The sequence
- Warm up
-
01
Easy Seat“Let your hands rest rather than pressing into the floor.”
56s
-
02
Bound Angle Pose“Keep your feet farther away if that is more comfortable; do not press your knees down.”
56s
- Yin hold
-
03
Gentle Seated Twist · Right side“Turn a little from the upper body without using the hands to pull.”
1m 30s
-
04
Gentle Seated Twist · Left side“Keep the movement small and return through the centre.”
1m 30s
-
05
Constructive Rest“Lower yourself with whatever help you need, then let the floor support you.”
1m 30s
-
06
Knees-to-Chest“Bring the knees closer only if comfortable. Hold behind the thighs instead of gripping tightly.”
1m 30s
- Cool down
-
07
Reclined Twist · Right side“Rest the knees on a pillow if useful; leave both arms relaxed.”
34s
-
08
Reclined Twist · Left side“Let the knees return slowly through centre before changing sides.”
34s
- Rest
-
09
Corpse Pose“Choose bent knees or support underneath them if lying with straight legs is not restful.”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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