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- Hi everyone. 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have some 
yoga tips on the hands.

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So mostly about placement in
Downward Dog but a couple little

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things to just help inspire
or wake up your hands and your

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attention on your hands in your
asana practice in particular.

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So hop into something 
comfy and let's get started.

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(bright music)

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Okie doke my friends, 
let's begin today's practice

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in a nice, comfortable 
seat of your choice.

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We are looking 
at the hands today

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in our practice but you

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also selected this video
probably in an effort to take

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some time for yourself,
learn something,

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explore, improve your practice
which of course has a direct

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effect on your life so let's
go ahead and start by taking a

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moment to just tune in,
collect ourselves,

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connect to the breath 
and find what feels good.

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So wherever you are, 
sit up nice and tall.

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Find length through the crown

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and you can close your eyes
if you're feeling adventurous or

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soften your gaze down 
gently past your nose.

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Then draw the hands 
mindfully together at the heart

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and take a deep breath in.

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And as you exhale, 
just relax your shoulders.

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Let go of the day thus far and

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just take a second 
to feel your breath.

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Feel yo'self

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and trust that this is 
valuable time and energy

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and that you've 
carved out for you.

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We always talk about the journey
being the reward in yoga but

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then we bypass the journey and
the process of learning a lot.

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So I admire you for taking
time to explore with this video.

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And play.

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Alright, just take one 
more cycle of breath here.

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Inhaling in.

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And exhaling out.

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And then we'll open the eyes.

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You might have a little fun.

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Flutter the eyelashes open.

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Benji's alert.

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Here we go, we're gonna
press the elbows left to right.

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Really feeling this connection,
palm to palm.

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It's holy palmer's kiss.

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Name where that's from down in
the comment section down below.

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So a nice active press here.

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Again, elbows left to right.

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Shoulders are gonna wanna creep
up here but we're gonna keep

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them drawing down, lifting the
sternum up towards the thumbs.

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Spread the fingertips super wide
so thumbs are reaching towards

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the sternum and pinkies are
reaching towards the front.

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So they're actively 
stretching away from each other.

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Great, take another 
deep breath in.

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And then on the exhale,
close the fingers,

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bring everything in towards
each other, keep pressing.

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Open, spread 
the fingertips wide.

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And close.
And twice more.

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Open.

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And close.

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Woo and last one, open.

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And close.
Awesome, take a rest.

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Just allow your wrists 
or your hands

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to rest gently on your knees.

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So the thing is 
in these exercises,

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and I'm gonna link to a healthy
amount of really awesome yoga

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for the hands and wrists videos.

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These videos have some of my
favorite, favorite things that

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I just teach over and over and
over again for building strength

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in the hands and wrists.

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Stability as well 
so check them out.

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But the thing is you have
to remember if you're really

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feeling it in your hands, 
you're probably gonna

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benefit from regular practice.

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So the more you do it, right?

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The bigger shift and you'll
start to notice in your poses,

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in your asana practice as well.

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Alright, bring the 
hands together again.

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Interlace the fingertips nice
and easy just press the palms

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forward, stretching 
through the forearms.

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Plug the shoulders into socket.

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Breathe in.

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Breathe out.

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Breathe in.

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The next time you 
breathe out take your hands,

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press them, slide them 
over towards the right.

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Good, breathe in, 
come back to center.

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Breathe out as you take them,

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slide them over 
towards the left.

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Benji, Benji!

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What's up, buddy?

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Inhale, come back to center.

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We're gonna release,

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palms face up now 
on the knees or the thighs.

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Great, index finger 
and thumb come together.

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We press them together.
Keep breathing.

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Then just 
continuing down the line,

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pressing into all fingers.

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Back and forth, back and forth,
back and forth.

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This reminds me of a video we
have on the Find What Feels Good

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membership, it's a Kundalini
meditation called Satanama.

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Of course in this case we're
actively pressing the

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fingerprints together, 
active, active.

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In that one it's a bit softer
but it's an amazing meditation.

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If you're interested in it,
go check it out.

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Alright, release that.

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Send the fingertips forward,
palms face down.

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Then draw your 
hands into knuckles,

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into fists and you're just
gonna draw the knuckles down.

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Woo, yeah and then up.

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Down and then up.

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Ooh!

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Down. (chuckles)

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And then up.

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And down, last time,
and then up.

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And now open the palms
wide, super wide like starfish.

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Dial the pinkies down, 
out, externally rotate,

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down, down, down and then up.

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Woo!

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Down.

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And then up.

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One more time, down.

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And then up.

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And you can notice how it all
moves together in one moving

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part which we're gonna put
into play now on all fours.

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So go ahead and 
come to all fours.

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Nice and easy.

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Okay, so a tip here is each time
you're placing the hands to the

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earth you have a chance to

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really just thank 
the earth. Right?

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It's about alignment but it's
also about like the meaning you

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give to things and that 
can really help inform your

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alignment in a way that I think

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we should explore 
a little more in yoga.

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So come on down.

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Knees are 
underneath the hips,

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wrists are underneath
the shoulders.

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And you might just 
notice your pattern here of

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coming a little bit narrow.

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Rarely do I see 
someone go too wide.

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Usually it's too narrow.

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So bring your wrists 
right underneath your elbow,

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elbow right underneath 
the shoulder for Tabletop.

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And take a look at your hands.

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Spread them super wide here so
you feel the webbing between

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each finger stretching.

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And then see if you 
can really root down

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through your fingerprints.

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Really root down 
through your knuckles.

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Keep going.

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And then reaffirm this
connection that is between your

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index finger and thumb.

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Yes, this is 
where we want to be.

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So we're taking pressure out of
the wrists almost completely by

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really connecting 
through the knuckles,

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through the fleshy part between
the index finger and thumb and

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clawing through the fingertips.

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Keep breathing here.

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Now elbow creases 
are gonna shine forward,

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biceps towards the 
front edge of the mat.

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So you start with the hands and
then we allow that to rotate up

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towards the shoulders.

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And it's one 
big connection here.

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Great, let's take it 
Cat-Cow 'cause why not?

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This time is valuable but also
to add breath and movement to

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see if you can maintain what
you have going on in the hands.

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So whenever you're 
ready drop the belly,

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open the chest.

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Breathe in.

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And then exhale,

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really establish or re-establish
with the hands as you round

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through the spine.

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So there's this yielding, you're
pressing away from the yoga mat.

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We're not just collapsing
into the hands or the wrists.

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Yes. And with practice 
and with strengthening,

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stretching, building stability
in the hands and wrists

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this will become easier.

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Okay, come back to 
a nice neutral spine.

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Now we're gonna continue the
rotation all the way around.

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You might need to walk 
your knees in just a bit.

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And in particular if you feel
any pain around the wrists,

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go ahead and walk the knees in

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and start nice and 
close to the fingertips.

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So same thing, I'm trying to
claw through the fingertips.

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Connect knuckle to mat.

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Really, really strong.

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And then establish or 
re-establish over and over this

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connection that's between 
my index finger and thumb.

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In time you'll be 
able to walk back here,

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create more space, more length.

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But again, if you feel any
pinching or any pain at all,

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just walk those 
knees up and work here.

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So this is also 
great to do on a wall.

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You can do this one hand on a
wall one way and then the other,

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one at a time or 
both at the same time.

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Take one more 
cycle of breath here.

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You're doin' awesome.

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And then return 
to Tabletop Position.

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Really be meticulous 
about the hands here.

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The wrists stacked 
underneath the shoulders.

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And then memorize 
this for your practice.

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Tabletop Position, this
nice strong base to work from.

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Cool.

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Awesome. From here 
we'll curl the toes under,

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send the hips back.

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Just take a second, 
come off the wrists.

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You can rotate them 
one way and then the other.

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Okay, so another little tip
for today's practice is the

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placement of hands 
in Downward Facing Dog.

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So you can check out the
Downward Dog Foundations video

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which is super old (laughs)
but check it out and then in

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addition you'll have the 
hand and wrist videos in the

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description but one thing I'm
seeing a lot lately in photos

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and videos and definitely in
studio classes and live events

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is the placement for the hands

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for Downward Dog 
is really narrow.

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So let's come to check that out.

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So we're gonna 
come back to all fours.

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We're gonna walk the hands out
this time creating diagonal line

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from wrist to shoulder.

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So again, 
same thing as in Table,

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we have to actually 
start at the bottom,

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start at the base.

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So I'm seeing 
beautiful hand placement.

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Maybe even a great 
connection of fingerprints,

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of knuckles working to spread
that weight out on the palm,

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not the wrist but my hands
are pretty narrow usually here,

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I'm seeing a lot so when I come
into Downward Dog I can't really

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find a lot of rotation 
in my shoulders here.

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I can't get my shoulder blade
to drop down and wrap around the

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body because my 
hands are too narrow.

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I don't have a fighting chance.

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So go ahead and 
let's just explore,

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we'll just workshop 
a little bit today,

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go ahead and bring your pinkies

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towards the outer 
edges of your mat.

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Like all the way.

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And then place your hands there.

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Almost to where your pinky nail
is kind of coming off the mat.

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And then imagine you're opening
a pickle jar with your right

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hand to the right.

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Elbow crease, 
everything connects,

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you know that.

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And then left hand to the left,
everything connects.

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So elbow crease is forward.

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And if you have 
a lot of mobility,

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hypermobility even or just plain
old flexibility in your elbows,

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you're gonna want 
to really work hard

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to maintain that micro-bend.

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And that's really for everyone
but if you have hypermobility

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you're gonna wanna
just keep it on your list, baby.

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So hands are nice and wide here.

252
00:12:10,863 --> 00:12:14,167
My index finger and thumb are
pointing toward the front edge

253
00:12:14,167 --> 00:12:16,936
of the mat so not 
towards each other.

254
00:12:16,936 --> 00:12:19,405
So for example, 
peek at the video here,

255
00:12:19,405 --> 00:12:23,176
instead of placing the hands
like this for Downward Dog,

256
00:12:23,176 --> 00:12:26,185
I'm placing them like this.

257
00:12:28,615 --> 00:12:31,351
Let's see what happens.

258
00:12:31,351 --> 00:12:33,987
Find the connection 
with your hands.

259
00:12:33,987 --> 00:12:36,856
Connect that to the elbow
joint to the shoulder joint.

260
00:12:36,856 --> 00:12:39,092
Wrap the shoulder blades around.

261
00:12:39,092 --> 00:12:41,027
Curl the toes under 
and send the hips up high

262
00:12:41,027 --> 00:12:43,232
with this nice wide base.

263
00:12:43,232 --> 00:12:45,164
Ah.

264
00:12:45,164 --> 00:12:47,166
Pedal it out, explore.

265
00:12:48,515 --> 00:12:52,999
Nice wide base of the hands
which translates all the way up

266
00:12:52,999 --> 00:12:55,287
to the shoulders 
which translates

267
00:12:55,287 --> 00:12:59,755
to all of the shoulder blade,

268
00:12:59,755 --> 00:13:03,819
the lat, the way 
I can relax my traps,

269
00:13:03,819 --> 00:13:08,192
and even the way I engage
transverse abdominis and hug

270
00:13:08,192 --> 00:13:10,690
my low ribs in for 
this connection here.

271
00:13:10,690 --> 00:13:13,793
So all because of my hand
placement I'm able to find this

272
00:13:13,793 --> 00:13:16,113
chain, this connection.

273
00:13:17,730 --> 00:13:21,601
Inhale, exhale 
to slowly release.

274
00:13:21,601 --> 00:13:22,735
Nice work.

275
00:13:22,735 --> 00:13:25,004
Just come to a nice, easy seat.

276
00:13:25,004 --> 00:13:25,705
Your choice.

277
00:13:25,705 --> 00:13:30,109
We're just gonna cross one
arm over the body here like so.

278
00:13:30,109 --> 00:13:33,495
Wiggle the fingertips maybe
and then release and switch.

279
00:13:35,690 --> 00:13:38,182
So I have a friend

280
00:13:38,182 --> 00:13:41,187
who's also my coach at 
the gym who often talks

281
00:13:41,187 --> 00:13:45,458
about connection versus position
and sometimes I think we get a

282
00:13:45,458 --> 00:13:49,462
little wrapped up in learning
the correct or most traditional

283
00:13:49,462 --> 00:13:51,775
posture and we 
forget how important it

284
00:13:51,775 --> 00:13:53,766
is for us to make 
that connection.

285
00:13:53,766 --> 00:13:56,135
And if you do any sort of
resistance training or strength

286
00:13:56,135 --> 00:13:57,991
training you know 
what I'm talking about too.

287
00:13:57,991 --> 00:14:00,406
So just kind of bringing 
that into our practice.

288
00:14:00,406 --> 00:14:03,076
Okay, come into a Dundasana now.

289
00:14:03,076 --> 00:14:05,611
So you're gonna come 
to sit on your bum.

290
00:14:05,611 --> 00:14:07,980
Flex the feet 
up towards the sky.

291
00:14:07,980 --> 00:14:09,982
We'll take the 
fingertips forward.

292
00:14:09,982 --> 00:14:11,784
Draw 'em into knuckles again.

293
00:14:11,784 --> 00:14:13,886
And once again, 
we'll just go down with

294
00:14:13,886 --> 00:14:15,998
the knuckles and then up.

295
00:14:15,998 --> 00:14:18,758
And down and up.

296
00:14:18,758 --> 00:14:20,093
Try to sit up 
nice and tall here,

297
00:14:20,093 --> 00:14:21,600
down and up.

298
00:14:21,600 --> 00:14:22,929
Down and up.

299
00:14:22,929 --> 00:14:24,931
And then open the palms wide.

300
00:14:24,931 --> 00:14:28,104
You're gonna spiral 
them down and then up.

301
00:14:28,768 --> 00:14:31,816
Down and then up.

302
00:14:31,816 --> 00:14:34,107
Down and then up.

303
00:14:34,107 --> 00:14:36,409
And then down and the 
next time you're down,

304
00:14:36,409 --> 00:14:39,812
go ahead and take your right
hand to your left fingers and

305
00:14:39,812 --> 00:14:43,850
press nice and easy the forearm

306
00:14:43,850 --> 00:14:46,158
and the wrist 
through for a stretch.

307
00:14:46,953 --> 00:14:48,488
And then switch.

308
00:14:48,488 --> 00:14:51,190
Right fingertips down, 
left fingertips come in.

309
00:14:51,190 --> 00:14:53,484
Big stretch here.
Breathing deep.

310
00:14:57,096 --> 00:14:58,631
Excellent, then release.

311
00:14:58,631 --> 00:15:01,768
You're gonna bring now 
the knuckles to the ground and

312
00:15:01,768 --> 00:15:03,903
you're gonna walk them 
back so that your wrists

313
00:15:03,903 --> 00:15:05,505
come close to the earth.

314
00:15:05,505 --> 00:15:07,540
Then we'll loop the
shoulders and you can

315
00:15:07,540 --> 00:15:09,896
open the palms wide here.
They kind of blossom out

316
00:15:09,896 --> 00:15:12,678
as you feel nice, deep stretch.

317
00:15:12,678 --> 00:15:14,847
Lift from the pelvic floor.

318
00:15:14,847 --> 00:15:16,983
Flex your feet toward your face.

319
00:15:16,983 --> 00:15:19,085
Big breath in.

320
00:15:19,085 --> 00:15:20,650
Long breath out.

321
00:15:20,650 --> 00:15:23,489
And now Staff Pose, traditional.

322
00:15:23,489 --> 00:15:27,059
Bring the hands 
right at the waistline.

323
00:15:27,059 --> 00:15:29,295
Spread the fingers.

324
00:15:29,295 --> 00:15:31,964
Press away from your yoga mat.

325
00:15:31,964 --> 00:15:33,299
If the fingers or hands,
excuse me,

326
00:15:33,299 --> 00:15:35,835
don't come to the mat,
just tent the palms,

327
00:15:35,835 --> 00:15:38,704
press into your fingers, 
lift up through the chest.

328
00:15:38,704 --> 00:15:40,740
Breathing deep.

329
00:15:40,740 --> 00:15:42,742
You're doing awesome.

330
00:15:45,144 --> 00:15:46,112
Gorgeous.

331
00:15:46,112 --> 00:15:48,314
Then send the 
fingertips forward.

332
00:15:48,314 --> 00:15:51,184
Slowly roll all the 
way down to your back,

333
00:15:51,184 --> 00:15:52,902
nice and easy.

334
00:15:59,725 --> 00:16:01,460
Bring the knees 
up towards the chest.

335
00:16:01,460 --> 00:16:03,462
Hug them in.

336
00:16:04,831 --> 00:16:07,033
Rock a little side to side.

337
00:16:07,033 --> 00:16:09,035
Find what feels good.

338
00:16:12,138 --> 00:16:14,640
And then from here you could
slide your hands to the backs of

339
00:16:14,640 --> 00:16:17,643
the thighs rock all the way up.

340
00:16:17,643 --> 00:16:20,613
Maybe you rock a couple 
times if it feels awesome.

341
00:16:20,613 --> 00:16:23,382
And if you're ready to close out
this little workshop then come

342
00:16:23,382 --> 00:16:26,118
to a nice comfortable seat or
pause the video and start to

343
00:16:26,118 --> 00:16:29,288
work in your Downward Dog,
your Plank Position,

344
00:16:29,288 --> 00:16:34,383
Gate Pose, Tabletop and play
with this position of the hands

345
00:16:34,383 --> 00:16:37,163
and notice how the position of
the hands has everything to do

346
00:16:37,163 --> 00:16:40,199
with how you connect with the
rest of your body when you're

347
00:16:40,199 --> 00:16:42,368
doing those 
weight bearing postures.

348
00:16:42,368 --> 00:16:46,172
I'll link to other videos in
the description down below.

349
00:16:46,172 --> 00:16:48,774
If you're ready to rock out,
let's bring palms together.

350
00:16:48,774 --> 00:16:51,043
Start to create a little
friction, a little heat.

351
00:16:51,043 --> 00:16:54,173
Nice, swift

352
00:16:54,173 --> 00:16:56,816
rubbing of the palms together.

353
00:16:56,816 --> 00:16:58,017
Sit up nice and tall.

354
00:16:59,939 --> 00:17:03,998
And then exhale, bring 
your hands to your chest.

355
00:17:03,998 --> 00:17:06,425
Just feel the energy.

356
00:17:06,425 --> 00:17:10,563
Give thanks for this time
that you've taken for yourself.

357
00:17:10,563 --> 00:17:14,433
May it inspire you to 
get on the mat more and more.

358
00:17:14,433 --> 00:17:19,271
Remember a little goes a long
way and regular practice and

359
00:17:19,271 --> 00:17:23,109
regular check-ins with 
your breath and your body

360
00:17:23,109 --> 00:17:26,078
will bring the most results.

361
00:17:27,213 --> 00:17:28,214
Bring the palms together.

362
00:17:28,214 --> 00:17:29,949
Thumbs up to the third eye.

363
00:17:29,949 --> 00:17:31,407
Inhale in.

364
00:17:31,407 --> 00:17:32,566
Exhale to bow.

365
00:17:32,566 --> 00:17:33,647
Thanks everyone.

366
00:17:33,647 --> 00:17:35,922
Namaste.

367
00:17:35,922 --> 00:17:40,692
(upbeat music)