40min Hatha without overtaxing your wrists

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Join me for a 40-minute grounding yoga flow—fully wrist-friendly and ideal if you have injured wrists/hands, cannot bear weight on hands, or need to avoid pressure on the upper limbs. No downward dog, plank, or any hand-weight-bearing poses—we stay standing, seated, or prone with optional rolled blanket support for knees/ankles. Perfect for wrist injury recovery, hand sensitivity, or anyone seeking a strong, stable practice without hand pressure.

Begin in mountain pose, syncing ujjayi breath with fluid arm lifts and shoulder rolls, then awaken balance and foot awareness through weight shifts, toe/heel lifts, and gentle shaking to release the nervous system—all standing, hands free.
Energize with chair pose and dynamic arm raises, then step into high lunge (both sides) with cactus arms, focusing on knee alignment, hip stability, and upper back engagement—no hands on the floor.
Return upright for toe spreads, heel lifts, and foot shakes to deepen grounding. Transition mindfully to the mat using knees (blanket under knees if needed), flowing through cat-cow with very little weight on your hands, supported by a blanket, then prone locust variations (salabhasana) to strengthen the back body—hands float or rest lightly.
Rest in child’s pose with side stretches, then sit in hero pose (virasana) using blanket mods for ankle/knee comfort. Wind down supine with knee-to-chest rocks, single-leg whips, and a soothing savasana—letting go of breath control, sighing, yawning. Close seated with prayer hands and gratitude.

Please note:
Practice with caution and listen to your body’s limits. Consult a healthcare professional if you have health concerns. Use yoga blocks, cushions, or blankets for comfort. Practice mindfully and stop if you feel pain.

Keywords: wrist-friendly yoga, hand injury yoga, wrist pain relief, grounding flow, high lunge, chair pose, locust pose, child’s pose, hero pose, blanket modifications, ujjayi breath, foot activation, balance practice, tension release, all levels, 40 minute flow, daily yoga, nervous system reset, knee-friendly, mindful movement, hatha yoga, ujjayi breath, yoga for beginners, yoga in Zurich

Namaste
Evgenia