1 00:00:00,060 --> 00:00:01,800 what's up party people welcome to yoga 2 00:00:01,800 --> 00:00:03,780 with Adriene I'm Adriene today we have 3 00:00:03,780 --> 00:00:06,690 yoga for wrist pain so we have a yoga 4 00:00:06,690 --> 00:00:08,370 for healthy wrist video that will go 5 00:00:08,370 --> 00:00:10,679 great and in alignment with this guy so 6 00:00:10,679 --> 00:00:12,240 you can work on them together but I 7 00:00:12,240 --> 00:00:13,740 think this one's really great for those 8 00:00:13,740 --> 00:00:15,870 who are experiencing fussiness in the 9 00:00:15,870 --> 00:00:17,550 wrist this is going to help anyone who 10 00:00:17,550 --> 00:00:19,260 wants to deepen their practice so be 11 00:00:19,260 --> 00:00:20,760 sure to favorite this video so that you 12 00:00:20,760 --> 00:00:23,369 can return to it easy and make sure to 13 00:00:23,369 --> 00:00:24,630 share it with your friends who also 14 00:00:24,630 --> 00:00:27,359 practice yoga who could maybe benefit so 15 00:00:27,359 --> 00:00:30,210 we're going to treat wrist pain we're 16 00:00:30,210 --> 00:00:31,550 going to work on strengthening 17 00:00:31,550 --> 00:00:34,410 stretching and most importantly building 18 00:00:34,410 --> 00:00:36,690 awareness from the ground up 19 00:00:36,690 --> 00:00:39,500 let's get started 20 00:00:50,000 --> 00:00:52,230 all right so the first thing we're going 21 00:00:52,230 --> 00:00:54,480 to do is bring the palms together at the 22 00:00:54,480 --> 00:00:58,920 heart take a look your hands if we can 23 00:00:58,920 --> 00:01:00,720 really line them up kind of meticulously 24 00:01:00,720 --> 00:01:03,090 so we're really kind of paying attention 25 00:01:03,090 --> 00:01:05,550 to the detail right away today and I 26 00:01:05,550 --> 00:01:06,930 think that's kind of part of today's 27 00:01:06,930 --> 00:01:09,330 lesson if you will is just pay attention 28 00:01:09,330 --> 00:01:11,880 to the detail and the sensations in the 29 00:01:11,880 --> 00:01:15,060 muscles and the joints so we're going to 30 00:01:15,060 --> 00:01:17,250 press the palms together right here at 31 00:01:17,250 --> 00:01:19,830 the heart with the elbows actively 32 00:01:19,830 --> 00:01:24,290 moving left to right so there's a real 33 00:01:24,290 --> 00:01:28,680 press here that you're probably going to 34 00:01:28,680 --> 00:01:30,300 feel right away especially if this is 35 00:01:30,300 --> 00:01:32,509 new to you you might already feel a 36 00:01:32,509 --> 00:01:35,550 little bit of a screaming sensation in 37 00:01:35,550 --> 00:01:36,930 the forearm so in which case you might 38 00:01:36,930 --> 00:01:39,150 ease up a little bit so we'll all be at 39 00:01:39,150 --> 00:01:41,640 different places here today just 40 00:01:41,640 --> 00:01:44,460 starting here and it is hard work and I 41 00:01:44,460 --> 00:01:47,550 think that I don't know how else to say 42 00:01:47,550 --> 00:01:49,200 it but I think that one of the issues 43 00:01:49,200 --> 00:01:51,420 with wrist pain is we kind of lose a 44 00:01:51,420 --> 00:01:53,820 little bit of patience working with the 45 00:01:53,820 --> 00:01:56,850 arms the wrists you know holding our 46 00:01:56,850 --> 00:01:59,550 body weight on our arms or wrists our 47 00:01:59,550 --> 00:02:02,880 hands so we need to maybe soften up a 48 00:02:02,880 --> 00:02:05,490 little bit and you know practice work 49 00:02:05,490 --> 00:02:09,229 hard and then ease up and then practice 50 00:02:09,229 --> 00:02:12,540 meet your edge work hard and then ease 51 00:02:12,540 --> 00:02:16,769 up so as you play a little bit here with 52 00:02:16,769 --> 00:02:19,500 this so again it might seem quite simple 53 00:02:19,500 --> 00:02:22,140 but lift the sternum to the thumbs 54 00:02:22,140 --> 00:02:24,390 actively press into all look your 55 00:02:24,390 --> 00:02:26,220 knuckles elbows left to right lots of 56 00:02:26,220 --> 00:02:29,370 space between the shoulders I'm sitting 57 00:02:29,370 --> 00:02:30,780 up on a block just to kind of help me 58 00:02:30,780 --> 00:02:33,930 with this lift you can sit up on a 59 00:02:33,930 --> 00:02:36,030 blanket or a pillow or a block or a 60 00:02:36,030 --> 00:02:39,239 couple of books works great just give 61 00:02:39,239 --> 00:02:40,739 yourself a little lift and hips so that 62 00:02:40,739 --> 00:02:45,239 you can practice here with a little more 63 00:02:45,239 --> 00:02:48,209 ease okay a couple more breaths here 64 00:02:48,209 --> 00:02:49,680 again we're easing up whenever we need 65 00:02:49,680 --> 00:02:55,440 to taking a break and the last but not 66 00:02:55,440 --> 00:02:56,970 least of course we'll connect the breath 67 00:02:56,970 --> 00:02:58,080 because we're going to be 68 00:02:58,080 --> 00:02:59,780 working on anything we should be 69 00:02:59,780 --> 00:03:04,500 breathing connecting that as a way of 70 00:03:04,500 --> 00:03:07,590 building our practice as a way of 71 00:03:07,590 --> 00:03:11,850 expanding our awareness and absolutely 72 00:03:11,850 --> 00:03:14,910 as a way of tending to any pain in the 73 00:03:14,910 --> 00:03:19,170 body I love my mom and my dad but when I 74 00:03:19,170 --> 00:03:22,230 was little you know and I would get hurt 75 00:03:22,230 --> 00:03:24,360 my mom was never one to kind of rush 76 00:03:24,360 --> 00:03:26,730 would be like you know she would always 77 00:03:26,730 --> 00:03:28,470 just you know say take a deep breath 78 00:03:28,470 --> 00:03:30,270 take a deep breath and so now even my 79 00:03:30,270 --> 00:03:32,460 you know stubbed my toe or really hurt 80 00:03:32,460 --> 00:03:34,050 myself or if something happens in my 81 00:03:34,050 --> 00:03:35,760 life that really shocks me and wants to 82 00:03:35,760 --> 00:03:39,750 you know yeah pull the rug out from 83 00:03:39,750 --> 00:03:41,490 underneath me I just take a breath so 84 00:03:41,490 --> 00:03:45,720 take a breath here when you experience 85 00:03:45,720 --> 00:03:47,400 any sort of pain are dealing with wrist 86 00:03:47,400 --> 00:03:50,310 pain in your public classes to take a 87 00:03:50,310 --> 00:03:51,959 load off take a breath try not to get 88 00:03:51,959 --> 00:03:57,420 frustrated no panic okay so one more 89 00:03:57,420 --> 00:03:58,950 breath here so if you're in the rest 90 00:03:58,950 --> 00:03:59,970 come back to it 91 00:03:59,970 --> 00:04:02,280 engage the biceps even if you can draw 92 00:04:02,280 --> 00:04:07,080 the shoulders down and then gently 93 00:04:07,080 --> 00:04:09,959 release awesome palms face up press into 94 00:04:09,959 --> 00:04:12,269 the base of your wrist here this is a 95 00:04:12,269 --> 00:04:18,600 little counter pose inhale in exhale let 96 00:04:18,600 --> 00:04:24,240 it go okay so the next thing we're going 97 00:04:24,240 --> 00:04:27,150 to look at is the palms and the 98 00:04:27,150 --> 00:04:28,830 connection of the hand to the earth this 99 00:04:28,830 --> 00:04:31,500 is the number one thing that I like to 100 00:04:31,500 --> 00:04:33,150 share when people come to me in public 101 00:04:33,150 --> 00:04:35,580 classes with wrist pain and you know we 102 00:04:35,580 --> 00:04:37,169 have a whole class there we don't really 103 00:04:37,169 --> 00:04:38,910 have a lot of time to get into the 104 00:04:38,910 --> 00:04:41,460 nitty-gritty this is like my go-to okay 105 00:04:41,460 --> 00:04:43,590 first let's start here at the foundation 106 00:04:43,590 --> 00:04:45,840 of course right so we're going to come 107 00:04:45,840 --> 00:04:48,690 to all fours and actually before you do 108 00:04:48,690 --> 00:04:50,880 that just take a second oh to give your 109 00:04:50,880 --> 00:04:54,120 baby some love squeeze the wrist use 110 00:04:54,120 --> 00:04:57,560 your thumbs to really massage here 111 00:04:57,560 --> 00:05:01,020 vigorously if it feels good and then the 112 00:05:01,020 --> 00:05:05,160 hands the palms oh yeah baby now we're 113 00:05:05,160 --> 00:05:06,780 talking screw it all the way up here why 114 00:05:06,780 --> 00:05:07,580 not 115 00:05:07,580 --> 00:05:12,090 cuz it is all connected right and then 116 00:05:12,090 --> 00:05:16,200 we'll come to all fours so we're going 117 00:05:16,200 --> 00:05:19,560 to take just a little focused moment 118 00:05:19,560 --> 00:05:21,600 looking at the palm here so spread your 119 00:05:21,600 --> 00:05:23,310 palms super wide we're going to come 120 00:05:23,310 --> 00:05:27,390 into a tabletop position so we have four 121 00:05:27,390 --> 00:05:29,280 posts here if you will and this is 122 00:05:29,280 --> 00:05:30,870 important knees underneath the hip 123 00:05:30,870 --> 00:05:32,180 points 124 00:05:32,180 --> 00:05:34,800 wrists underneath the shoulders so that 125 00:05:34,800 --> 00:05:36,570 I'm stacking the bones right away I'm 126 00:05:36,570 --> 00:05:41,190 not too far out or too far and of course 127 00:05:41,190 --> 00:05:42,660 I'm exaggerating but you'd be surprised 128 00:05:42,660 --> 00:05:45,180 so lots of awareness and stacking the 129 00:05:45,180 --> 00:05:48,660 actual bones and then we'll look at the 130 00:05:48,660 --> 00:05:51,300 foundation here so I'll just look at 131 00:05:51,300 --> 00:05:52,800 this hand that's closest to camera since 132 00:05:52,800 --> 00:05:53,970 I don't have anyone here with me and 133 00:05:53,970 --> 00:05:56,610 I'll use my other hand to kind of show 134 00:05:56,610 --> 00:05:58,260 you what I'm talking about so the first 135 00:05:58,260 --> 00:06:00,210 thing with wrist pain is really has to 136 00:06:00,210 --> 00:06:02,610 do with the hand because of all the work 137 00:06:02,610 --> 00:06:04,620 that we do at computers and now on our 138 00:06:04,620 --> 00:06:08,760 cell phones the hands are getting a bum 139 00:06:08,760 --> 00:06:10,890 deal here in general but then especially 140 00:06:10,890 --> 00:06:14,160 we come to practice with our full body 141 00:06:14,160 --> 00:06:17,250 you know 360 experience and the hands 142 00:06:17,250 --> 00:06:20,430 are all so take a second here to spread 143 00:06:20,430 --> 00:06:22,350 your palms super wide you can work with 144 00:06:22,350 --> 00:06:23,729 both hands here again I'm just going to 145 00:06:23,729 --> 00:06:27,960 be using the left hand to demo and see 146 00:06:27,960 --> 00:06:30,120 if you can stretch just as an experiment 147 00:06:30,120 --> 00:06:31,680 you can start off even with the pinky 148 00:06:31,680 --> 00:06:34,380 see if you can stretch the hands the 149 00:06:34,380 --> 00:06:37,080 fingers as why is possible so that 150 00:06:37,080 --> 00:06:38,760 you're actually seeing a little bit of 151 00:06:38,760 --> 00:06:42,570 the webbing in between each finger okay 152 00:06:42,570 --> 00:06:45,180 start there that could be a decent-sized 153 00:06:45,180 --> 00:06:46,979 stretch for you here especially if 154 00:06:46,979 --> 00:06:48,930 you're new or maybe we're tending to 155 00:06:48,930 --> 00:06:50,520 this for the first time with a little 156 00:06:50,520 --> 00:06:54,479 more consciousness okay and then notice 157 00:06:54,479 --> 00:06:55,770 what's going on with the thumb 158 00:06:55,770 --> 00:06:56,880 especially as you spread awareness 159 00:06:56,880 --> 00:07:00,360 through both hands oftentimes the thumb 160 00:07:00,360 --> 00:07:02,280 start to curl in again that's because of 161 00:07:02,280 --> 00:07:04,680 all of our you know computer computer 162 00:07:04,680 --> 00:07:08,250 time and Lord knows what else so see if 163 00:07:08,250 --> 00:07:10,770 in particular once you get once you move 164 00:07:10,770 --> 00:07:12,870 from the pinky finger to the thumb so 165 00:07:12,870 --> 00:07:15,979 you can get that thumb nice and straight 166 00:07:15,979 --> 00:07:17,680 okay just point 167 00:07:17,680 --> 00:07:19,240 here and then you might start to notice 168 00:07:19,240 --> 00:07:20,410 that the wrists are already is starting 169 00:07:20,410 --> 00:07:22,750 to feel a bit of compression a little 170 00:07:22,750 --> 00:07:24,970 pressure and so now what I'd like for 171 00:07:24,970 --> 00:07:26,380 you to do is starting with the pinkies 172 00:07:26,380 --> 00:07:30,100 start to press into the knuckles this is 173 00:07:30,100 --> 00:07:32,380 just an experiment here so you don't 174 00:07:32,380 --> 00:07:34,270 basically I'm trying to get you out of 175 00:07:34,270 --> 00:07:36,669 the zone of trying to like get it right 176 00:07:36,669 --> 00:07:37,780 look at the video look at your hands 177 00:07:37,780 --> 00:07:39,639 okay just to just experimenting here 178 00:07:39,639 --> 00:07:43,780 waking up the hands number one remedy 179 00:07:43,780 --> 00:07:45,520 for wrist pain for me waking up the 180 00:07:45,520 --> 00:07:48,009 hands other things too of course but man 181 00:07:48,009 --> 00:07:50,740 oh man okay and then continue the 182 00:07:50,740 --> 00:07:53,229 journey on the knuckles all the way to 183 00:07:53,229 --> 00:07:56,860 the thumb and then choose one hand to 184 00:07:56,860 --> 00:07:59,410 look at here first and just look at the 185 00:07:59,410 --> 00:08:02,110 space between the index finger and the 186 00:08:02,110 --> 00:08:04,090 thumb you chances are you've heard your 187 00:08:04,090 --> 00:08:05,860 teacher your yoga guide say this a 188 00:08:05,860 --> 00:08:06,669 million times 189 00:08:06,669 --> 00:08:09,639 press into the fleshy part between the 190 00:08:09,639 --> 00:08:13,000 index finger and the thumb these muscles 191 00:08:13,000 --> 00:08:17,370 here in the hand firmly pressing down 192 00:08:17,370 --> 00:08:20,020 great and you're like wow cool in this 193 00:08:20,020 --> 00:08:21,760 four-post tabletop position I actually 194 00:08:21,760 --> 00:08:23,680 feel like I have it but I'm still 195 00:08:23,680 --> 00:08:25,270 feeling in the hands but I still feel 196 00:08:25,270 --> 00:08:27,280 pressure on my wrist so now that you 197 00:08:27,280 --> 00:08:30,190 have this kind of beautiful awareness 198 00:08:30,190 --> 00:08:31,720 through the fingers the knuckles and 199 00:08:31,720 --> 00:08:34,659 we've committed to that hand lock we 200 00:08:34,659 --> 00:08:37,390 call this hasta bandha of the fleshy 201 00:08:37,390 --> 00:08:39,299 part between the index finger and thumb 202 00:08:39,299 --> 00:08:42,490 now see if you can while keeping that 203 00:08:42,490 --> 00:08:44,740 integrity in the fingers that fleshy 204 00:08:44,740 --> 00:08:46,480 part between the index finger thumb see 205 00:08:46,480 --> 00:08:48,880 if you can kind of actually lift this 206 00:08:48,880 --> 00:08:52,209 area of the palm it may not lift but 207 00:08:52,209 --> 00:08:55,390 it's an energetic thing maybe even it 208 00:08:55,390 --> 00:08:56,770 looks a little bit kind of like a 209 00:08:56,770 --> 00:08:58,540 suction here to where you feel like 210 00:08:58,540 --> 00:09:04,420 you're clawing almost the earth so we're 211 00:09:04,420 --> 00:09:06,730 not just smooshing down but we're 212 00:09:06,730 --> 00:09:08,740 playing here and again if you're like if 213 00:09:08,740 --> 00:09:10,209 I'm getting it Adrian just just play 214 00:09:10,209 --> 00:09:12,100 that's what we're here to do we're 215 00:09:12,100 --> 00:09:14,350 deepening our practice we're taking 216 00:09:14,350 --> 00:09:16,089 responsibility from happiness and also 217 00:09:16,089 --> 00:09:18,190 making sure that we can grow our 218 00:09:18,190 --> 00:09:19,990 practice and do crazy fun things like 219 00:09:19,990 --> 00:09:25,120 this in a safe and happy way so just 220 00:09:25,120 --> 00:09:27,310 playing now with the suctioning action 221 00:09:27,310 --> 00:09:29,860 of the palms almost as if a 222 00:09:29,860 --> 00:09:31,660 image that I do like is like that we're 223 00:09:31,660 --> 00:09:35,290 clawing the mat so kind of claw with the 224 00:09:35,290 --> 00:09:36,310 fingers and kind of play with that 225 00:09:36,310 --> 00:09:38,850 suction if you need to take a break here 226 00:09:38,850 --> 00:09:45,040 take a break and then again so we've 227 00:09:45,040 --> 00:09:46,510 played with spriting of the fingertips 228 00:09:46,510 --> 00:09:48,339 recap played with the pressing of the 229 00:09:48,339 --> 00:09:50,440 knuckles down and really engaging 230 00:09:50,440 --> 00:09:52,480 between the index finger and thumb that 231 00:09:52,480 --> 00:09:54,610 fleshy part of the hand there and now 232 00:09:54,610 --> 00:09:56,200 we're playing with a suction so you can 233 00:09:56,200 --> 00:09:59,700 even find this like almost like starfish 234 00:09:59,700 --> 00:10:04,149 suction and chances are if you are a 235 00:10:04,149 --> 00:10:05,829 human and you actually just did that 236 00:10:05,829 --> 00:10:07,240 little exploration I mean you're already 237 00:10:07,240 --> 00:10:09,390 feeling the muscles over your forearm 238 00:10:09,390 --> 00:10:13,810 brighten up I know I am so again feel 239 00:10:13,810 --> 00:10:14,980 free to take a little break 240 00:10:14,980 --> 00:10:19,750 massage right think about when you're 241 00:10:19,750 --> 00:10:21,310 studying something you don't read it 242 00:10:21,310 --> 00:10:23,320 once and boom I know it I processed it 243 00:10:23,320 --> 00:10:26,920 boom BAM unless you're a genius which 244 00:10:26,920 --> 00:10:28,540 you probably are but you know there's 245 00:10:28,540 --> 00:10:30,730 this there's this thing about learning 246 00:10:30,730 --> 00:10:32,200 and growing that you have to allow 247 00:10:32,200 --> 00:10:33,760 yourself that processing time and I 248 00:10:33,760 --> 00:10:35,019 think when it comes to the risk people 249 00:10:35,019 --> 00:10:36,790 are just like wow I have weak wrists or 250 00:10:36,790 --> 00:10:39,430 I can't do this or yeah I have batteries 251 00:10:39,430 --> 00:10:41,769 and I'm not trying to dishonor that like 252 00:10:41,769 --> 00:10:43,510 you you might you know that's a real 253 00:10:43,510 --> 00:10:44,800 thing in our world carpal tunnel all 254 00:10:44,800 --> 00:10:46,480 that but I do think that yoga is 255 00:10:46,480 --> 00:10:48,070 actually good for a not bad for it and 256 00:10:48,070 --> 00:10:51,640 that hopefully this will help who knows 257 00:10:51,640 --> 00:10:53,019 let's see okay 258 00:10:53,019 --> 00:10:54,790 adding on so now I have this great 259 00:10:54,790 --> 00:10:56,709 integrity in the hand come back to all 260 00:10:56,709 --> 00:11:01,990 fours take a look down and I'm spreading 261 00:11:01,990 --> 00:11:04,630 the palms I'm really pressing in Adrian 262 00:11:04,630 --> 00:11:06,190 asked me to really really really press 263 00:11:06,190 --> 00:11:07,750 down between index finger and thumb 264 00:11:07,750 --> 00:11:09,370 while still suctioning a bit through the 265 00:11:09,370 --> 00:11:10,410 center of the palm 266 00:11:10,410 --> 00:11:14,170 so really awakening those muscles in the 267 00:11:14,170 --> 00:11:17,589 inner part of the hand but then what's 268 00:11:17,589 --> 00:11:19,540 happening is I'm feeling still feeling 269 00:11:19,540 --> 00:11:21,160 pressure in the in the base of the wrist 270 00:11:21,160 --> 00:11:23,589 so I'm not necessarily wanting to put 271 00:11:23,589 --> 00:11:26,140 pressure in the base of the palm and to 272 00:11:26,140 --> 00:11:27,970 do that I really need to continue the 273 00:11:27,970 --> 00:11:30,130 journey up through the forearm right so 274 00:11:30,130 --> 00:11:32,890 pressing into the foundation strong here 275 00:11:32,890 --> 00:11:34,779 this muscle I can feel it's like working 276 00:11:34,779 --> 00:11:36,490 super hard here between index finger and 277 00:11:36,490 --> 00:11:38,170 thumb but then what's happening is I'm 278 00:11:38,170 --> 00:11:39,399 getting all this compression here you 279 00:11:39,399 --> 00:11:41,709 can even see it in the skin so keep this 280 00:11:41,709 --> 00:11:43,340 pressing down my friends this 281 00:11:43,340 --> 00:11:45,260 handlock as we call it as we suction 282 00:11:45,260 --> 00:11:47,060 press and suction lots of things going 283 00:11:47,060 --> 00:11:48,500 on so it might even seem a little 284 00:11:48,500 --> 00:11:50,660 counterintuitive but we'll get the hang 285 00:11:50,660 --> 00:11:51,400 of it 286 00:11:51,400 --> 00:11:54,550 that hust hasta bandha the hand lock 287 00:11:54,550 --> 00:11:57,470 more on that later so I'm pressing 288 00:11:57,470 --> 00:12:00,170 through here and now I'm going to travel 289 00:12:00,170 --> 00:12:03,140 up so the problem when we press into the 290 00:12:03,140 --> 00:12:04,610 index fingers I'm going to try to 291 00:12:04,610 --> 00:12:05,780 exaggerate this without hurting myself 292 00:12:05,780 --> 00:12:08,420 is that we start to kind of collapse you 293 00:12:08,420 --> 00:12:12,520 see it actually all the time in in in 294 00:12:12,520 --> 00:12:14,750 new students who are starting to really 295 00:12:14,750 --> 00:12:16,400 pay attention to their hands at first 296 00:12:16,400 --> 00:12:19,850 we're all here in down dog oh this is 297 00:12:19,850 --> 00:12:22,250 where most of us are and we start to 298 00:12:22,250 --> 00:12:23,930 build awareness our wrists start to hurt 299 00:12:23,930 --> 00:12:26,030 so we start listening to what our yoga 300 00:12:26,030 --> 00:12:28,490 guides saying and start pressing it 301 00:12:28,490 --> 00:12:30,230 indexing and thumb but then the problem 302 00:12:30,230 --> 00:12:33,110 is we're pressing into this area so 303 00:12:33,110 --> 00:12:34,670 strong that now we're having wrist pain 304 00:12:34,670 --> 00:12:36,680 on this end so just jumped from the 305 00:12:36,680 --> 00:12:38,330 right from one side of the wrist to the 306 00:12:38,330 --> 00:12:41,030 other so we need to find balance and 307 00:12:41,030 --> 00:12:43,220 support so as you're pressing into the 308 00:12:43,220 --> 00:12:46,580 index finger and thumb we want to find 309 00:12:46,580 --> 00:12:49,460 actually an external rotation in the 310 00:12:49,460 --> 00:12:52,070 upper arm and shoulder to balance that 311 00:12:52,070 --> 00:12:53,900 out so I'm pressing down here at the 312 00:12:53,900 --> 00:12:56,720 same time while I have this integrity of 313 00:12:56,720 --> 00:12:59,170 the center line through the hands I'm 314 00:12:59,170 --> 00:13:01,100 drawing energy up from the earth 315 00:13:01,100 --> 00:13:03,670 pressing away kind of yielding to find 316 00:13:03,670 --> 00:13:09,170 this rotation in the upper arm so I 317 00:13:09,170 --> 00:13:10,940 don't want to get too hokey or deep here 318 00:13:10,940 --> 00:13:12,320 but this is what our our yoga is all 319 00:13:12,320 --> 00:13:15,880 about hatha yoga kind of finding the 320 00:13:15,880 --> 00:13:18,440 push and pull the balance and ease 321 00:13:18,440 --> 00:13:20,930 places where we internally rotate and 322 00:13:20,930 --> 00:13:22,370 then lift and externally rotate I mean 323 00:13:22,370 --> 00:13:24,350 that's the joy of yoga that's the dance 324 00:13:24,350 --> 00:13:26,990 so again if you're new to partner like I 325 00:13:26,990 --> 00:13:28,810 have no idea what the hell you just said 326 00:13:28,810 --> 00:13:32,630 let's just play see what happens so I'm 327 00:13:32,630 --> 00:13:34,940 going through the palm and then to test 328 00:13:34,940 --> 00:13:38,270 this I'm just going to kind of turn my 329 00:13:38,270 --> 00:13:41,600 hands as if I was trying to open two 330 00:13:41,600 --> 00:13:50,120 doors or turn two knobs this is the 331 00:13:50,120 --> 00:13:51,220 image 332 00:13:51,220 --> 00:13:56,199 on the earth so play with that maintain 333 00:13:56,199 --> 00:13:57,370 the work that we just talked about in 334 00:13:57,370 --> 00:13:59,050 the palms and the CP can I guess if 335 00:13:59,050 --> 00:14:01,750 you're trying to open two jars and then 336 00:14:01,750 --> 00:14:03,279 if you're super bending the elbows and 337 00:14:03,279 --> 00:14:04,569 you notice your elbows coming out you 338 00:14:04,569 --> 00:14:05,680 need to soften through the elbows a 339 00:14:05,680 --> 00:14:08,079 little bit keep a little buoyancy there 340 00:14:08,079 --> 00:14:09,850 so we're not walking through the elbows 341 00:14:09,850 --> 00:14:12,519 and whew I feel a little tremble here is 342 00:14:12,519 --> 00:14:14,680 a lot going on hopefully you feel it too 343 00:14:14,680 --> 00:14:18,540 let's take a little break shake it off 344 00:14:20,279 --> 00:14:22,720 and now we're going to apply it okay so 345 00:14:22,720 --> 00:14:24,670 let's try a downward dog with everything 346 00:14:24,670 --> 00:14:26,470 we just worked on so spreading through 347 00:14:26,470 --> 00:14:28,720 the palms the fingers the knuckles 348 00:14:28,720 --> 00:14:30,970 suctioning through the center pressing 349 00:14:30,970 --> 00:14:32,620 an index finger in thumb and then that 350 00:14:32,620 --> 00:14:34,560 sensation of turning left your right 351 00:14:34,560 --> 00:14:36,790 growing tall through the forearm tops of 352 00:14:36,790 --> 00:14:40,540 the shoulders rotate out and then let's 353 00:14:40,540 --> 00:14:44,009 practice it in a downward facing dog 354 00:14:44,519 --> 00:14:46,779 pressing into the index finger and thumb 355 00:14:46,779 --> 00:14:47,949 you can go ahead and look at your hand 356 00:14:47,949 --> 00:14:49,720 see what's going on here tops of the 357 00:14:49,720 --> 00:14:53,589 shoulders roll away whoo yeah strong 358 00:14:53,589 --> 00:14:54,810 hands 359 00:14:54,810 --> 00:14:57,610 great then release the head take a deep 360 00:14:57,610 --> 00:14:59,319 breath in just notice what's going on 361 00:14:59,319 --> 00:15:01,089 Connect you might be trembling shaking 362 00:15:01,089 --> 00:15:02,949 here working really hard waking up 363 00:15:02,949 --> 00:15:06,220 muscles that have not had a 364 00:15:06,220 --> 00:15:10,990 cockadoodledoo yet great and then 365 00:15:10,990 --> 00:15:12,759 release notice as you get tired what 366 00:15:12,759 --> 00:15:16,120 comes up first the inner palm the outer 367 00:15:16,120 --> 00:15:19,870 edge just notice and then shake it off 368 00:15:19,870 --> 00:15:27,040 awesome work okay so back to all fours 369 00:15:27,040 --> 00:15:28,630 we go we're going to apply this to one 370 00:15:28,630 --> 00:15:30,850 more pose and that's plank which might 371 00:15:30,850 --> 00:15:33,579 make you go up but this is the perfect 372 00:15:33,579 --> 00:15:37,209 pose to apply this this awareness and 373 00:15:37,209 --> 00:15:39,519 the palm to so let's let's do it one 374 00:15:39,519 --> 00:15:42,339 more time coming to all fours and then 375 00:15:42,339 --> 00:15:43,509 just notice how you kind of go back to 376 00:15:43,509 --> 00:15:45,519 your old habits of like Oh coming on the 377 00:15:45,519 --> 00:15:48,550 outer edge or whatever so so go into the 378 00:15:48,550 --> 00:15:52,629 zone probably going to be a little sore 379 00:15:52,629 --> 00:15:55,569 in the forearms here takes time and then 380 00:15:55,569 --> 00:15:56,680 we're just going to go through our 381 00:15:56,680 --> 00:16:02,139 checklist turning the denars opening the 382 00:16:02,139 --> 00:16:04,430 shoulders pressing through the India 383 00:16:04,430 --> 00:16:05,660 finger and thumb and then when you're 384 00:16:05,660 --> 00:16:10,130 ready connecting with your breath and 385 00:16:10,130 --> 00:16:11,839 finding playing just notice what's going 386 00:16:11,839 --> 00:16:22,190 on here yeah excellent tops of the 387 00:16:22,190 --> 00:16:24,680 shoulders rotating away pressing find 388 00:16:24,680 --> 00:16:26,690 that suctioning effect one more breath 389 00:16:26,690 --> 00:16:31,010 here whew strong great and then slowly 390 00:16:31,010 --> 00:16:35,440 lower the knees and come off the hands 391 00:16:35,440 --> 00:16:39,589 and shake it off awesome all right so 392 00:16:39,589 --> 00:16:41,180 after all that awesome work we're going 393 00:16:41,180 --> 00:16:44,690 to go into another lovely level a 394 00:16:44,690 --> 00:16:46,459 situation that is really great for the 395 00:16:46,459 --> 00:16:48,290 wrists also really wonderful as you're 396 00:16:48,290 --> 00:16:51,830 trying to strengthen and you know tend 397 00:16:51,830 --> 00:16:53,600 to that wrist pain so we're going to 398 00:16:53,600 --> 00:16:55,700 come to a forward fold nice and easy I'm 399 00:16:55,700 --> 00:16:57,860 going to go into it from my downward 400 00:16:57,860 --> 00:16:59,500 facing dog so you get a little bonus 401 00:16:59,500 --> 00:17:04,179 time to practice integrating your new 402 00:17:04,179 --> 00:17:07,459 hand the Earth's connection so you come 403 00:17:07,459 --> 00:17:09,199 to your downward facing dog and then 404 00:17:09,199 --> 00:17:12,199 eventually come to forward fold toes are 405 00:17:12,199 --> 00:17:17,599 pointing forward my friends and feet are 406 00:17:17,599 --> 00:17:21,589 hip-width apart great and then when you 407 00:17:21,589 --> 00:17:23,839 arrive we're going to take the palms can 408 00:17:23,839 --> 00:17:25,309 be really nice after all the great work 409 00:17:25,309 --> 00:17:26,869 you've just done and we're going to 410 00:17:26,869 --> 00:17:28,990 bring the toes right to the wrist line 411 00:17:28,990 --> 00:17:33,950 keep breathing keep breathing toes come 412 00:17:33,950 --> 00:17:35,960 right to the wrist line here walk the 413 00:17:35,960 --> 00:17:37,880 toes right up and then go ahead and 414 00:17:37,880 --> 00:17:40,100 begin to wiggle the toes a little bit 415 00:17:40,100 --> 00:17:43,570 here squeezing one at a time 416 00:17:43,660 --> 00:17:45,980 pulling the fleshy part of the palm away 417 00:17:45,980 --> 00:17:47,750 from the wrist and this should feel 418 00:17:47,750 --> 00:17:51,370 awesome you can rock a little front 419 00:17:51,370 --> 00:17:53,450 eventually releasing the weight of the 420 00:17:53,450 --> 00:18:00,350 head over Rock a little back and rock a 421 00:18:00,350 --> 00:18:01,630 little front 422 00:18:01,630 --> 00:18:08,750 keep breathing and rocking back a bit to 423 00:18:08,750 --> 00:18:11,660 the heels gently gently and then one 424 00:18:11,660 --> 00:18:12,950 more time if it's all great give a 425 00:18:12,950 --> 00:18:17,830 little wiggle once again oh so good 426 00:18:18,260 --> 00:18:23,070 so good and releasing the palms one at a 427 00:18:23,070 --> 00:18:24,980 time 428 00:18:24,980 --> 00:18:34,620 awesome take a deep breath in and slowly 429 00:18:34,620 --> 00:18:43,830 make your way back to all fours okay 430 00:18:43,830 --> 00:18:46,020 last thing we're going to do is end with 431 00:18:46,020 --> 00:18:48,180 some Eagle arms just feel good on the 432 00:18:48,180 --> 00:18:50,820 the the upper back body as well I'm 433 00:18:50,820 --> 00:18:53,970 coming to sit on a block you can sit up 434 00:18:53,970 --> 00:18:55,650 on a chair that's in your room if you 435 00:18:55,650 --> 00:18:58,320 like here a blanket again stack of books 436 00:18:58,320 --> 00:18:59,910 or you can just do this in a nice 437 00:18:59,910 --> 00:19:03,810 cross-legged seat so let's see I'll come 438 00:19:03,810 --> 00:19:11,280 to a little hero variation so come to 439 00:19:11,280 --> 00:19:13,110 your nice comfortable seat don't stop 440 00:19:13,110 --> 00:19:14,790 the video now you're almost done done 441 00:19:14,790 --> 00:19:16,470 awesome work that's definitely going to 442 00:19:16,470 --> 00:19:20,490 help your practice mm-hmm and help you 443 00:19:20,490 --> 00:19:22,980 with your wrists growing your practice 444 00:19:22,980 --> 00:19:25,770 strong and healthy let's take the 445 00:19:25,770 --> 00:19:28,770 fingertips down arms forward I call this 446 00:19:28,770 --> 00:19:30,510 thriller arms as you press into the base 447 00:19:30,510 --> 00:19:32,700 here plug the shoulders in lift your 448 00:19:32,700 --> 00:19:33,290 heart 449 00:19:33,290 --> 00:19:39,930 inhale smile exhale here we go right arm 450 00:19:39,930 --> 00:19:41,850 underneath the left here crossing at the 451 00:19:41,850 --> 00:19:44,070 elbows I'm going to wrap the arms around 452 00:19:44,070 --> 00:19:45,270 the palms are going to come wherever 453 00:19:45,270 --> 00:19:47,280 they do naturally now notice that the 454 00:19:47,280 --> 00:19:49,200 shoulders are shimmering here to one 455 00:19:49,200 --> 00:19:50,970 side to the other see if you can level 456 00:19:50,970 --> 00:19:53,460 the shoulders here we go inhale lift the 457 00:19:53,460 --> 00:19:55,830 elbows up high lengthen through the side 458 00:19:55,830 --> 00:19:59,310 body exhale plug the shoulders down keep 459 00:19:59,310 --> 00:20:01,790 your lift in the sternum the heart 460 00:20:01,790 --> 00:20:05,090 inhale lift the elbows a little higher 461 00:20:05,090 --> 00:20:07,560 exhale shoulder blades glide down the 462 00:20:07,560 --> 00:20:14,310 back body press into the palms and one 463 00:20:14,310 --> 00:20:16,440 more breath maybe elbows lift a little 464 00:20:16,440 --> 00:20:23,070 more and exhale and gently unravel come 465 00:20:23,070 --> 00:20:25,050 back to the thriller arms this time 466 00:20:25,050 --> 00:20:28,480 we're going to talk to the hand 467 00:20:28,480 --> 00:20:30,580 so we just flick the wrist slowly up 468 00:20:30,580 --> 00:20:33,310 plug the shoulders in spread the palms 469 00:20:33,310 --> 00:20:38,700 and now left arm underneath the right 470 00:20:38,700 --> 00:20:43,600 wrapping around inhale lift the elbows 471 00:20:43,600 --> 00:20:48,610 up high exhale shoulders gliding down 472 00:20:48,610 --> 00:20:51,280 the back body press into the palms or 473 00:20:51,280 --> 00:20:53,680 fingertips wherever they rest pressing 474 00:20:53,680 --> 00:20:57,540 into the center inhale elbows lift 475 00:20:57,540 --> 00:21:04,210 excuse-me exhale release and inhale last 476 00:21:04,210 --> 00:21:08,680 time elbows lift and exhale grounding 477 00:21:08,680 --> 00:21:13,540 shoulders down whew awesome inhale in 478 00:21:13,540 --> 00:21:18,850 exhale to unravel all the way ah and let 479 00:21:18,850 --> 00:21:21,160 the palms rest gently in your lap 480 00:21:21,160 --> 00:21:22,900 whether you're in a chair or in your 481 00:21:22,900 --> 00:21:25,420 cross-legged or here let's just take a 482 00:21:25,420 --> 00:21:26,710 second to let the blood flow the 483 00:21:26,710 --> 00:21:29,140 opposite direction close your eye so 484 00:21:29,140 --> 00:21:30,580 take your eyes off the video for one 485 00:21:30,580 --> 00:21:33,220 moment you're just notice the sensations 486 00:21:33,220 --> 00:21:35,170 from the shoulders from the center of 487 00:21:35,170 --> 00:21:36,850 the back body and the neck all the way 488 00:21:36,850 --> 00:21:38,410 down through the shoulders the elbows 489 00:21:38,410 --> 00:21:41,620 the forearms the wrists the palms the 490 00:21:41,620 --> 00:21:44,890 fingers and soften through the fingers 491 00:21:44,890 --> 00:21:52,150 here and then back to one edge all the 492 00:21:52,150 --> 00:21:53,530 palms together at the heart 493 00:21:53,530 --> 00:21:56,110 awesome work apply this practice to your 494 00:21:56,110 --> 00:21:58,240 everyday home practice definitely take 495 00:21:58,240 --> 00:22:00,190 the time when you're in public class we 496 00:22:00,190 --> 00:22:01,990 get there a little early to at least 497 00:22:01,990 --> 00:22:03,940 massage the wrist or even do some of 498 00:22:03,940 --> 00:22:05,560 these things so that when you're moving 499 00:22:05,560 --> 00:22:07,150 quickly through your practice with your 500 00:22:07,150 --> 00:22:09,540 mates you are taking good care 501 00:22:09,540 --> 00:22:14,790 awesome have a great one namaste