30 min Hands Free Vinyasa Flow - Yoga Class with No Planks or Downward Dog
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- Опубликовано: 16 мар 2016
- A hands free yoga class to give your shoulders, wrists and arms a break
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Vinyasa Flow is the style of yoga I practice the most and I absolutely love it, but it can take a toll on your wrists and shoulders! Whether you're currently injured or just want to give your joints a bit of a break, this class will take you through a strong Vinyasa Flow class without doing any poses that put pressure on your hands!
This means no plank poses, no downward dogs, no chaturangas and no table top poses. Every now and then you might need to put your fingers on the floor to help you go from sitting to standing but that's about it. This is a great opportunity to strengthen the lower body and change up your normal yoga routine!
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Kassandra
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#30minyoga #vinyasa #handsfreeyoga 
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Whether you have a wrist injury or just want to take it easy on your joints, this hands free flow is a wonderful way to change up your practice! Did you like this class? Let me know by leaving a comment below!
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Yoga with Kassandra brilliant ! Please do more hands free classes, 45 and 60 minutes. always a joy doing yoga with you. Namaste!
I had surgery on my wrist, so this came in so handy! Thank you!
It’s been a lifesaver - so glad to be able to practise safe yoga with my rotator cuff tear - really enjoying, been doing this one for months! Perfect ❤️
Your hands free classes are great, I also love all your classes. I'm a musician with an injured forearm and love yoga. Thank you for helping me stay flexible and strong!
more hands free, please! anything for neck and shoulders too! This was a good one! THANK YOU SO MUCH!!
with several rotator cuff tears it is not easy to find a yoga class. This is an absolute gift. Thank you
Please add more wrist/hands free practices - 60 minutes! Thanks!! Keep up the great work. Love getting on my mat with you :)
It's on my to do list :)
Yes! I like to do planks and down dogs when I can, but I have a lot of hand issues. It's so nice to have a flow class with no hand pressure when I need it!
Cathy Zura same, excitement tackled & hugged me when I saw this hands free flow. I’d love more of these!
I agree finding really no hand yoga is surprisingly hard. I keep reinjuring my hand going to fast and not letting it heal. This was a find thanks so much
I recently developed frozen shoulder and this video has helped me SO much to continue my yoga practice. Thanks from the bottom of my center.
Honestly, I'm just burned out on down dog and planks. Thanks for this. I would love a Hands Free Playlist!!! Sure would make it easier to find these videos. 🥰
Me too! Carpal tunnel recovery in my case.
Loved it, thanks so much, I have a shoulder injury and this practice is exactly what I needed, I have a feeling I'll be coming back to it frequently. Please post more of these, I feel amazing and no sore shoulder!! ❤️😊
I love when you have music with the sessions. It makes a huge difference to me. Also love when we end with Om, but I understand wanting to give us time to stay in shavasana.
First time I could do my practice in a couple of years without pain in my wrists. Thanks for the options for wrist-free yoga. I am happy to be able to follow it!
I was afraid that I wouldn't be able to do yoga when I fractured my hand last week, but I was so excited to find this hands free yoga session now that my hand is less painful. I'm so happy that I can continue my yoga practice while my hand heals up. Thank you so much!
Perfect practice today! I’m so grateful 🙏🏻 Thanks🧘🏼♀️
My arm is sore from my first Covid vaccine, so this was so perfect!!
Hahha same here! I was feeling so sluggish and wanted to do something active 👍
Same!
Same here!
Same but second dose now
Same here! This was just the perfect intensity.
Thanks a lot Kassandra : it's so good to be able to practise yoga even when you suffer from joints (ankles, knees, lower back, wrists)... stil, we want more and more !
I love this no hand flow. Recently I injured my arm so I have to take time out on doing my usual practice. This is a really satisfying session. I'd love to see more of these.
Plus you're an awesome yoga teacher.
I've used your classes almost everyday for the past year
This video is my jam. My left shoulder is in bad shape. I think it is most likely a rotator cuff tear and at the very least tendinitis. I am on a mission. I have done yoga every day for 99 straight days and this is the only video I have found that allows me to feel like I’m getting a full yoga practice in and it puts zero force on my left shoulder. I’m probably going to be doing this video every day for the next month to see if my shoulder starts feeling better. Kassandra, you are the bomb. Thank you so much!
I have a broken wrist and was looking for something like this. I miss power yoga but i am appreciative of this video. thank you
I appreciate this flow, and I second the motion for more, longer, and more vigorous arms-free classes! I developed severe shoulder arthritis at a very young age due to a genetic condition, and as a serious yogi and general fitness enthusiast, it really turned my world upside down as all the ways I was used to doing yoga and moving my body now had to be significantly altered. I've worked hard to find yoga flows that not only spare my shoulders but give me a deep stretch and good workout, and classes like rhis really make my life better. Thank you, and keep up the good work!
I enjoyed this practice very much. I’m 73 and have a few joints and body parts to protect (neck surgery, knee arthritis, hip arthritis and most recently elbow arthritis). It’s very helpful to find a slow well guided sequence that I can follow and still be safe. Thanks so much!
Please continue doing more Hands Free videos! My hands,wrists and fingers need the rest and are hurting! 30 minutes are my favorites! Your the best!
Great flow! I have shoulder tendonitis and this was perfect because I put almost no pressure on my shoulders :) Thank you!
With rehab + your wrist free yoga I'm recovering according to plan from a broken elbow in April this year - Thanks Kassandra😇
Thank you!! I also had a rotator cuff issue and when that healed, a cist grew right at my wrist joint. I have missed yoga for over two years and thanks to you I am back!💛💛💛🙏🏻🙏🏻🙏🏻
This was the oldest posted video I've yours I've done. Still, a good hands-free practice. I want to acknowledge how far you've come in terms of embracing your leadership and the quality of your videos. I'm glad you decided not to use background music in more recent videos. Thanks again.
Thank you for this! So nice not having to just ignore the hand and wrist pain. Wonderful flow.
Amazing. I can't believe you have this niche video. I'm starting to have issues with my hands and I was afraid I was going to have to stop yoga for awhile.....then I saw this! Thank you so much :-)
Thank you Kassandra I enjoy all forms of yoga practices with you as the instructor. Namaste
Thank you so much for this. I was beginning to lose faith that no one presented sessions that were light on wrist work. Holding Warrior moves and Triangles strengthens the arms too without the extra pressure on the wrists, so I'm very grateful you presented this lesson.
You are my new favorite Yoga instructor!!
Loved this, thank you Kassandra!😊💚
Would like to see an updated flow like this. Really nice to give my wrists a break…I’ve been doing your gentle seated yoga for that but I like this option for a bit more of a workout than the seated yoga…while also giving my hands a break
More hands free classes please!
Fantastic routine after I had broken my elbow/wrist. Really appreciate all of the hip openers and still got in a great workout!
Perfect for giving my hands a break. More and longer versions please!
Love this again!
PERFECT for my new hand tattoo!
Thank you Kassandra, I loved this practice. I had wrist surgery 2 years ago and it’s been hard doing yoga. Sometimes I do poses on my knuckles to spare them, but that can be a bit painful. No hands yoga is great to spare my wrist. I hope you’ll add some more no hands yoga classes in the future:). In any case: I love all your classes and the calmness you bring with them. Thanks! Renée from the Netherlands
I view sun salutations as an unfortunate necessity of more active yoga, so I loved this. would love to see more of these!
Didn't know there were hands free yoga until I hurt my left forearm/wrist/hand lifting weights. I stopped yoga for a week before searching for a no wrist/hands options. So happy that a few yoga instructors have this option. Love this 30 minutes after trying a shorter version you made a couple of years ago. Look forward to trying your other videos when my injury has healed! 💕
Oh Kassandra, I could just cry right now! My wrist has been hurting for a couple days. I’m a restaurant server so it’s been rough and stressful and I really wanted to do a yoga practice but thought there was no way and then I found this! THANK YOU THANK YOU THANK YOU!!!! 😘❤️
This was great for my body, sparing my injured arm from pressure, and still giving me a good work out. Thank you!🙏🏼☺️
Cyndi
Love all your classes. Been having pain in one wrist, so this is perfect for me. THANK YOU❤
Love this hands free yoga practice. Please do some more like this.
My mom has a shoulder injury and really needs something positive that she can do. About to try this with her! Thank you- very excited!
This is so satisfying to still be able to flow with a broken arm 😍 thank you!!! perfect balance of envigorating and yet not too strenuous! ✨❤️🙏
This series has got me through a long and frustrating broken wrist rehab - thanks so much K :)
I have EDS with bad wrist instability so this was really helpful and less painful than normal yoga for me. Thank you
Thank you. Lovely class for the end of the day when I’m suffering with shoulder pain. Namaste 🙏🏻
Exactly what I've been looking for! Thank you Kassandra! Namaste.
Love using this flow during travel because I don't have a mat with me and this is a great alternative
This is exactly what I needed to take a rest for my shoulders from all the chaturanges and many other shoulder-focused asanas! Thank you so much.
Thank you for this video! I just fractured my wrist, and have finally gotten to the point where I can do some hands free yoga videos. I’d definitely love to see more of them!!
Kassandra, Thanks for this hands free practice. Left me feeling calm and energized for the day. Great flow. ❤
Thank you so much exactly what I needed to find. Have an injury at the hand and do not want to miss my daily yoga routine.
Thank you Cassandra. So happy I found this flow as I heal a shoulder injury.
I broke my hand this week and am very grateful for this. Thank you, lovely sequence
this was even better than expected, a slow mindful class to wake up the body and relax the mind in the morning. thank you very much for your love and dedication, Kassandra!
Great hands free flow!
Thank you! I needed to give my right shoulder a break. I almost didn't do yoga today because of it. Much appreciated! I feel great!
BIG Thank you for doing a hands free yoga session. LOVE it! Please bring more.
Thank you! I’m 30 days out from a shoulder injury and finally resumed my practice today. This was perfect.
I LOVE THIS VIDEO! It is not just great when you want to give your wrists a break, it is my always-go-to-class for backpain, too. Just THE BEST! I guess i have done it at least 50 times during the last 2,5 years 😍.
I am so blessed with this routine, it has become a go to of mine. I love how it starts slow, then gets harder and likewise winds down. Thank you so very much, I've had a recurring shoulder injury and this is just perfect.
Hello, I did not think yoga was possible for me because of chronic shoulder problems, I am very happy with these excerises. Thank you.
Loved this class. Thank you. Agree with others about more practices like this without using hands. Made me reflect on how important the standing postures are and that I don't engage with them enough.
Thank you thank you thank you for this lovely practice! I will definitely be returning to it again and again as I work through my painful and persistent wrist tendinitis.
This was sweet. I am in my 60s and I love to practice yoga. For those of us that experience arthritic pain in our wrists and shoulders, this flow was DELICIOUS! Thanx and Namaste
Namaste Kassandra!
Thanks so much for an awesome flow, Kassandra! I'd love to see another wrist-free flow as well as a few other 30 minute intermediate flow sequences.
It's on my to do list!! :)
Kassandra, I cannot thank you enough for this hands-free flow. Due to illness and injury, I have been away from yoga for about five years. I never thought I would find a practice that I would be able to do again. I'm so grateful.
Love the patience and rest in this practice. Wonderful timing.
Very nice flow session helping me get over a frozen shoulder and get back into the practice.
That was great - thank you. I have been nursing a cranky shoulder for 3 months, but excited to build back up my yoga strength.
Wonderful adjusted practice. I needed an arms break today. Thanks for your mindful classes. Namaste Kassandra 🧘🏼♀️✨
I am having a slow healing broken wrist. Thanks for the no arms class:)
Hey dear Lady!
Since I had a cortisone shot yesterday in my right shoulder, near my shoulder blade, I am still in bit of some pain. I regularly practice yoga but this morning, I wanted to do a sequence that was HANDS FREE, hence I followed your sequence and I must say I was very happy to have completed it. I had no issue with my shoulder during the whole practice and I am greatly appreciative. Namaste.🙏🏾🧘🏾♀️
I’ve been browsing hands free yoga vids on RUclips ever since I broke my elbow a few weeks ago and this is definitely a favorite, thanks for posting❤ 🙏 😊
Thank you so much! Having an injury and finding this is great, this will help me a lot to keep up with motivation during my rehab!!!
This was perfect, I have a broken wrist and I was missing yoga and then I found this!!!
I cannot wait to try this. I have been away from yoga for so long due to severe wrist pain. Thank you!
Thank you so much! I've been loving Flow for about a month but due to wrist injuries I've been out for a week. Then this video to the rescue.
Wonderful practice!
Yes I found this to be very beneficial and a healthy yoga workout. I fractured my wrist 2 weeks ago. Besides the pain etc, in a cast now, I was also disappointed because I wasn’t able to do the last 2 days of the 30 day Yoga Movement Challenge of April 2020. I found this one and did it instead. Thank you Kassandra. I’ve been practicing Yoga for over 40 years and finding most of your classes to be just right for me.
Hi Kassandra, I just wanted to thank you for producing this video. I’ve been using your videos for my daily practise for the last 9 months or so but I recently had open heart/lung surgery in December due to blood clots etc and at the moment cannot lift much weight or put pressure on my sternum so this video has been a great alternative and a good way for me to get back into yoga which I’ve missed! I love your videos and can’t wait to be able to do my first downward dog again. Namaste Sara
Thanks Kassandra - currently suffering from some shoulder injuries and this was a great "alternative" workout. I will also be using this regularly in the future to give my wrists a rest from the inverted poses. Namaste.
Hi I just wanted thank you for this class. I tripped after yoga and fractured my right humerus in 4 places. Not being able to do yoga as I can’t use my right arm currently has been frustrating to say the least. Now out of sling and doing rehab, and just did this for the first time, it was awesome. Namaste 🙏🧘🏼
Thank you Kassandra for this wonderful class. I have my wrist fractured and in a cast so this was exactly what I can do today, have a blessed day❤
I am so grateful to have found your video! I injured my arm and shoulder recently and have been issuing my daily yoga vinyasa flow. This is a satisfying replacement. I wish is was longer, maybe add more core, but other than that. I wouldn’t change a thing. Thank you!
The best !!!! Thank you 🙏🏻 I’m recovering from shoulder surgery! Your have a new subscriber!!! Your amazing !
I have to admit, it was super nice to take a break from chaturangas! I have a love/hate relationship with them ;)
+Kate Norris I get that! I feel the same right now haha
Thank you so much for this beautiful flow. I'm struggling with frozen shoulder for the last 9 months and am missing my practice. But now that I am almost pain free I can begin to work on freeing up the joint and improve movement.
I was so upset this morning because I injured my shoulder last night and thought I couldn't do yoga. Since doing your video for the first time a few weeks ago, I have had a totally unexpected drop in anxiety, depression, nightmares and other PTSD symptoms that I had grown accustomed to plaguing me. I only tried this to become more flexible, but your videos have become the most important part of my day and are changing my life. Thank you
Thank you so much for uploading a hand free practice!! I suffer from a rather complicated wrist injury so that video is a lifesaver for me!
Wish you all the best ☺️
Thank you so much for creating this handsfree flow. I injured my right arm/elbow/wrist yesterday and I was worried I wouldn't be able to do my daily yoga today. I was so happy to find this video! I am so grateful for you, Kassandra. You really are my favorite yoga instructor. You rock!
Thank you! Love the wrist free classes!
I loved this class. I had hand surgery so can't do my regular yoga for 4-6 weeks. I enjoyed the pace, instruction, intensity and the music in this class. Thank you Kassandra.
More hands free yoga please! I'm currently recovering from an inflammation in my wrist and really loving this practice 💕
THANK YOU for this. I have torn my rotator cuff and miss yoga class so much - this is perfect for me to be able to keep it up at home ❤
Thank you for this class. You are awesome. This is a great class for injured shoulder.
love this no hands flow. Please do another that is longer!
Wow, thank you so much! I used to love yoga, but have had several shoulder surgeries and thought I would have to give it up. I have done this flow 5 days now and I feel amazing!
Thank you Kassandra! I love this hands free yoga flow. I feel the benefits and also the challenge to improve my yoga, especially after experiencing carpal tunnel symptoms. So glad I found your channel!
Thank you for this wonderful no arms practice. I loved it. I will be doing this several times a week and at some point teaching it.
I'm glad I found this video! I hurt my rotator cuff recently but still want to keep up with my yoga. This is just perfect, just had to keep my left hand at my waist when doing triangle pose and keep left arm down when doing warrior 2 where left arm is in back. Namaste!
Never knew I needed this until I do and now I know why. Thanks
I have a recurring problem with my right shoulder and this session enables me to continue with my daily yoga practice. Thank you so much.