Yoga For Hands, Fingers, Wrists | 11-Minute Yoga Quickie | Yoga With Adriene
(bright music)
- Hi everyone.Welcome to Yoga with Adriene.
I'm Adriene and that's Benjiand today we have a yoga quickie
that's targeting the hands,the fingers and the wrists.
We're gonna begin ina nice comfortable seat.
So come on down to the ground.
You can also do this first partstanding or seated on a chair
or on the couch.
Just want to get toa position where you can
find length in the spine.
Now because thisis our precious moment
to check in and care for
ourselves, it would notbe yoga if we didn't just take
a quiet moment to, again,lengthen up through the spine.
Take just one secondhere to close your eyes or
soften your gaze
and gift yourself right here,
right now with a big conscious
inhale in through the nose.
And a long consciousexhale out through
the nose or mouth, your choice.
Let's do twomore just like that.
Big inhale.
As you exhale,gently relax the shoulders.
And one more to reallyland here present with
everything you've got.Big inhale.
And empty it out.
Alright, gently openyour eyes and let's begin.
Diving right in. We're gonn send the fingertips forward.
Palms are going to face down.
Spread your fingertips superwide and even though we're doing
a targeted practice today,remember this is yoga so
everything's all connected here.
So as you reachthe fingertips out
draw your shouldersback just a bit.
Really lifting upthrough the chest.
Excellent.
Keep spreadingthe fingertips here.
Notice if you canspread them a little more
like starfish here,reaching out.
Beautiful, then keep spreadinghere as you deepen your breath.
Excellent.Now one hand at a time
flip the palm face up,keep spreading the fingertips.
Notice if theshoulders have come forward,
just a pattern, draw them back.
Imagine your shoulder bladescoming together to support
behind your back body.
Again, heartlifting, lifting, lifting.
Inhale in and exhale to release.
Palms come to the knees.
Take a deep breath in here.
Long breath out.
Again sendingthe fingertips forward.
Spread the fingertips wide,draw your shoulders back.
This time we're gonna slowlysend the fingertips up towards
the sky and imagine you'repressing into a wall here but
without letting theshoulders come forward.
So keep this retraction as youimagine pressing the base of the
palm in particular intoan imaginary wall or surface.
You should startto feel a little heat,
a little warmththrough the forearms.
Notice when thefingers get tired.
See if you can stick with it,
keeping the fingersspread nice and wide.
Keep breathing.
Deep breath in.
Long breath out.
Excellent, then rest.
Hands come to the knees.
Take this quick moment hereto just check in with the jaw.
Remember it's all connected.
Soften through the jaw as westart to work targeted areas
you'll notice some of yourpatterns such as shoulders,
neck clenching, jaw clenching.
Totally normal.
We'll just use this timeto notice and tend to it.
Okay, here we go,sending the fingertips out.
Once again, we're going to flipfingertips up towards the sky.
Imagine pressing your palmsinto an imaginary surface.
Again, tendency to let theshoulders come forward here.
See if you cankeep that retraction.
Great, inhale in, exhale,you're gonna dial just the right
fingertips all the way down.
One hand at a time soyou can really pay attention.
And then dial theleft fingertips down.
Great, now imagine pressingagain the base of the palm into
an imaginary wall or surface.
Fingertips reaching down.
We're here for three,lift your heart.
Two, spread the fingertips.
One, and rest.
Who knew such a simple movementcould create such a sensation?
Take a deep breath in.
A long breath out and then thistime we'll send the fingertips
forward and thenfingertips up and around
so back to where we were.
And this time you're gonna keepthe right palm pressing into
your imaginary wall and verygently take your left fingertips
and you're gonna pulljust the right pinky out.
Pull it out.Pulling out gently.
Okay and then ring fingerjust pulling down and out.
Creating space.
Now to the next finger.
And to the next finger.
And then for the thumb you'regoing to take your right hand
bring it on top of your left andthen from there grab the thumb
just pull itout towards the right.
Great, release.
Shake yourright hand just a bit.
Breathe in.
Breathe out.
Gorgeous, sendthe fingertips out.
Bring the fingertips up.Left hand around and down.
So back to one righthand to the left fingers.
You're just gonna pull it down.
Finger by finger creating space.
Breathing deep.
Fabulous.
When you get to the thumb,take you're right hand
underneath your left hand andthen from there reach around,
pull that left themout towards the left.
Awesome, then shake it out.
Great, fingertips cometo the shoulders now.
You're gonna bring theelbows together in towards
the heart center,up and around and down.
Just two more like that.
Just giving the fingersand hands and wrists a break.
Forward, up, around and down.
One more time.Kiss the elbows together.
Forward, up, around and down.
Awesome.
Sending the fingertips forward.
Now we're going to do thesame thing as before but add an
element so right fingertips aregoing to go around and down
and you can even hereconsider forearm, elbow,
shoulder all connected asyou dial this doorknob down
or open the door.
Then we'll come to the pinky,we're gonna pull it down gently
and then when you get to thebottom where your fingerprint is
just pull it back just a hair.
No pain here.
This is not a painful situationso keep it nice and easy.
You're gonna just pull the pinkyback and then continuing to the
next finger pulling it down.
Adding a layer pulling it back.
Should feel really good.
And then the next finger.
Pulling it out and back.
So good forregular yoga practice.
So good if you use your hands alot on the phone or computer.
When you get to the thumb,you're going to pull it out and
you're going to pullit back towards your face.
Fabulous.
When you're done, shake it off.
And left hand.
Here we go.
Starting with thepinky pulling pinky out,
creating space andthen just gently back.
Should feel really good.
Moving down and out andthen gently pulling back.
Check with the shoulders here.
Lift up through the sternum.
Keep breathing.
And then remember when you getto the thumb you're in pull it
out and then gentlyback toward your face.
Breathing all the way.
Excellent, shake it out.
Alright, last little bit herebefore we come on all fours.
You're gonna send thefingertips out then down.
Then we're going to take theleft thumb and we're gonna bring
it just behind the palm here.
So left thumb to the centerof your right palm then you're
gonna use your hands here tokind of grab the top of the hand
and use your thumb topress, press, press forward.
It's okay for theshoulder to come forward
out of its retraction here.
You're wanting tocreate a big, big stretch
in the forearm and the wrist.
Breathe deep,breathe down into your belly.
Think of our lateral breathing.
Breathing into all foursides of the torso here.
Alright, awesome work,now release.
We're gonna goright to the other side.
Send your leftfingertips out and down.
Hey Benji!
Right thumb to thecenter of your left palm.
My assistant's here tohelp us with this last bit.
Find your breath.
Press that right thumb intothe center of your left palm.
Big stretch throughthe wrist here, forearm.
Breathing deep.
Beautiful, then release.
We're gonna takesome wrist circles here.
One way and then the other.
And then to finish we're gonna
send the fingertipsout left to right.
We're gonna take a biginhale to reach the fingertips
all the way up towards the sky.
Big breath, big stretch.
Exhale, hands slowlycome together and down to
your heart space, Anjuli Mudra.
Take a deep breath in, lift thesternum to the thumbs and as you
breathe out send your fingertipsforward palms pressing together
here and thenaround and then down.
This is our last moment here.Breathe deep.
Pressing the palms together.
Finding a connection between theknuckles and the fingerprints.
Inhale in.
Exhale, relaxyour shoulders down.
Inhale in again.
And exhale todraw the fingertips up.
Hands to heart.
Awesome work today.
Repeat this practiceas much as you like,
as much as you feel you need.
Have a beautiful restof the day or evening.
Let me know how it went inthe comment section down below.
Love you guys so much.
Namaste.
(bright music)
11 Minute Yoga Quickie - Hands, Fingers, Wrists This short session is the perfect moment to check in and care for yourself! Today we focus on targeted areas that get stressed through everyday activity to combat carpal tunnel and weak wrists. This therapeutic sequence will reduce inflammation, increase range of motion in wrists and improve flexibility in the small muscles of the hands, fingers and forearms. Bookmark this practice and repeat to release built-up stress in these targeted areas. Preventative care is the best care! Let me know how it goes in the comment section down below! Namaste. * * * WANT MORE YOGA FOR WRISTS? * * * Try these other YWA videos for the wrists: Yoga Wrist Pain Practice: https://www.youtube.com/watch?v=RGEWpPHu69A Yoga For Healthy Wrists: https://www.youtube.com/watch?v=gb3_oSAGoXs #yogawithadriene #freeyoga #fwfg - - - - - - - - - - Become a FWFG YOGA member! https://fwfgyoga.com Free 7-Day trial featuring over 25 hours of exclusive videos + all my digital courses. - - - - - - - - - - Get your FREE Yoga Calendar: http://yogawithadriene.com/calendar/ - - - - - - - - - - More at www.yogawithadriene.com Instagram: @adrienelouise Twitter: @yogawithadriene Facebook: Yoga With Adriene Shop: www.fwfg.com