30 min Hands Free Vinyasa Flow - Yoga Class with No Planks or Downward Dog
Yoga with Kassandra・19 minutes read
A yoga flow focusing on poses that exclude stressing the arms and shoulders, starting with seated poses, twists, stretches, strengthening poses, and ending with relaxation and breath control, emphasizing core engagement and alignment for a balanced practice.
Insights
- No arms yoga flow focuses on poses that avoid straining hands, wrists, arms, and shoulders, emphasizing gentle movements and relaxation.
- The sequence includes a variety of poses to strengthen the core, legs, and glutes, enhance mobility in the shoulders and upper back, and promote relaxation through controlled breathing, offering a well-rounded and accessible yoga practice.
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Recent questions
What are the key poses in a no arms yoga flow?
The key poses in a no arms yoga flow include seated cat and cow movements, twists for shoulder mobility, butterfly fold for stretching, boat pose for core engagement, bridge pose for leg and glute strength, chair pose for leg strengthening, crescent lunge with a twist for balance, pyramid pose for hamstring stretch, warrior two and triangle poses for core engagement and waist lengthening.
How does a no arms yoga flow sequence begin?
A no arms yoga flow sequence typically begins in a seated pose, focusing on cat and cow movements to warm up the spine. Twists are then incorporated to enhance mobility in the shoulders and upper back, followed by a butterfly fold for a gentle stretch and emphasis on relaxation and breath control.
What is the purpose of practicing boat pose in yoga?
Boat pose in yoga is practiced to engage the core muscles and strengthen the legs and glutes. This pose helps improve balance, stability, and overall strength in the lower body while also toning the abdominal muscles.
Why is bridge pose important in a yoga sequence?
Bridge pose is important in a yoga sequence as it further strengthens the legs and glutes while allowing the arms to relax by the sides. This pose helps to open the chest, stretch the spine, and improve overall lower body strength and flexibility.
How does a no arms yoga flow sequence conclude?
A no arms yoga flow sequence typically concludes with warrior two and triangle poses, emphasizing core engagement and lengthening the sides of the waist. The sequence ends with final movements like twists, wide-legged child's pose, and shavasana for relaxation and grounding.
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Summary
00:00
Gentle Yoga Flow for Strong Core
- No arms yoga flow excludes poses that stress hands, wrists, arms, and shoulders.
- Practice begins in a seated pose, focusing on cat and cow movements for warming up the spine.
- Twists are incorporated to enhance mobility in the shoulders and upper back.
- Transition to a butterfly fold for a gentle stretch, emphasizing relaxation and breath control.
- Move into boat pose to engage the core and strengthen the legs and glutes.
- Bridge pose is introduced to further strengthen the legs and glutes, with arms relaxed by the sides.
- Sequence continues with a focus on strengthening the legs in chair pose.
- Progress to crescent lunge with a twist, engaging the core and maintaining balance.
- Pyramid pose is practiced to stretch the hamstrings and hips, with a focus on alignment.
- Conclude with warrior two and triangle poses, emphasizing core engagement and lengthening the sides of the waist.
19:26
"Flowing Yoga Sequence: Eagle to Camel Pose"
- Engage hamstrings, lower slightly, inhale to lift hands at heart, gaze forward, step to top of mat, bring right knee in, engage hip flexors to lift knee high, take Eagle pose with right thigh over left, arms intertwined or full Eagle, bend knees while keeping chest lifted, strong core, release and unwind.
- Reach arms overhead, inhale, exhale fold forward, halfway lift, flat back, exhale release, step feet wide, heels in, toes out, Yogi squat, bend knees, drop hips, press palms together, use elbows to open knees wider, option to bring heels together, fold forward, hold for 5 breaths, slowly come back up.
- Extend right leg forward, left foot inside right thigh, face forward, inhale lift and lengthen, exhale hinge forward, fold, minimal effort, switch sides, left foot in, right leg forward, square hips, inhale lift and lengthen, exhale hinge and fold.
- Camel pose, knees hip-width apart, toes curled under or flat, lengthen tailbone down, hands on lower back, lift chest towards sky, avoid excessive lower back curve, breathe deeply, slowly come back up, hips on heels, palms on knees, wide-legged child's pose for 10 breaths, lift out of pose, swing legs forward, lower down, final movements, Twist by dropping knees to one side, keep shoulders down, switch sides, keep shoulders down, uncross legs, shavasana, palms up, close eyes, relax.
