WEBVTT 00:00:00.060 --> 00:00:01.800 what's up party people welcome to yoga 00:00:01.800 --> 00:00:03.780 with Adriene I'm Adriene today we have 00:00:03.780 --> 00:00:06.690 yoga for wrist pain so we have a yoga 00:00:06.690 --> 00:00:08.370 for healthy wrist video that will go 00:00:08.370 --> 00:00:10.679 great and in alignment with this guy so 00:00:10.679 --> 00:00:12.240 you can work on them together but I 00:00:12.240 --> 00:00:13.740 think this one's really great for those 00:00:13.740 --> 00:00:15.870 who are experiencing fussiness in the 00:00:15.870 --> 00:00:17.550 wrist this is going to help anyone who 00:00:17.550 --> 00:00:19.260 wants to deepen their practice so be 00:00:19.260 --> 00:00:20.760 sure to favorite this video so that you 00:00:20.760 --> 00:00:23.369 can return to it easy and make sure to 00:00:23.369 --> 00:00:24.630 share it with your friends who also 00:00:24.630 --> 00:00:27.359 practice yoga who could maybe benefit so 00:00:27.359 --> 00:00:30.210 we're going to treat wrist pain we're 00:00:30.210 --> 00:00:31.550 going to work on strengthening 00:00:31.550 --> 00:00:34.410 stretching and most importantly building 00:00:34.410 --> 00:00:36.690 awareness from the ground up 00:00:36.690 --> 00:00:39.500 let's get started 00:00:50.000 --> 00:00:52.230 all right so the first thing we're going 00:00:52.230 --> 00:00:54.480 to do is bring the palms together at the 00:00:54.480 --> 00:00:58.920 heart take a look your hands if we can 00:00:58.920 --> 00:01:00.720 really line them up kind of meticulously 00:01:00.720 --> 00:01:03.090 so we're really kind of paying attention 00:01:03.090 --> 00:01:05.550 to the detail right away today and I 00:01:05.550 --> 00:01:06.930 think that's kind of part of today's 00:01:06.930 --> 00:01:09.330 lesson if you will is just pay attention 00:01:09.330 --> 00:01:11.880 to the detail and the sensations in the 00:01:11.880 --> 00:01:15.060 muscles and the joints so we're going to 00:01:15.060 --> 00:01:17.250 press the palms together right here at 00:01:17.250 --> 00:01:19.830 the heart with the elbows actively 00:01:19.830 --> 00:01:24.290 moving left to right so there's a real 00:01:24.290 --> 00:01:28.680 press here that you're probably going to 00:01:28.680 --> 00:01:30.300 feel right away especially if this is 00:01:30.300 --> 00:01:32.509 new to you you might already feel a 00:01:32.509 --> 00:01:35.550 little bit of a screaming sensation in 00:01:35.550 --> 00:01:36.930 the forearm so in which case you might 00:01:36.930 --> 00:01:39.150 ease up a little bit so we'll all be at 00:01:39.150 --> 00:01:41.640 different places here today just 00:01:41.640 --> 00:01:44.460 starting here and it is hard work and I 00:01:44.460 --> 00:01:47.550 think that I don't know how else to say 00:01:47.550 --> 00:01:49.200 it but I think that one of the issues 00:01:49.200 --> 00:01:51.420 with wrist pain is we kind of lose a 00:01:51.420 --> 00:01:53.820 little bit of patience working with the 00:01:53.820 --> 00:01:56.850 arms the wrists you know holding our 00:01:56.850 --> 00:01:59.550 body weight on our arms or wrists our 00:01:59.550 --> 00:02:02.880 hands so we need to maybe soften up a 00:02:02.880 --> 00:02:05.490 little bit and you know practice work 00:02:05.490 --> 00:02:09.229 hard and then ease up and then practice 00:02:09.229 --> 00:02:12.540 meet your edge work hard and then ease 00:02:12.540 --> 00:02:16.769 up so as you play a little bit here with 00:02:16.769 --> 00:02:19.500 this so again it might seem quite simple 00:02:19.500 --> 00:02:22.140 but lift the sternum to the thumbs 00:02:22.140 --> 00:02:24.390 actively press into all look your 00:02:24.390 --> 00:02:26.220 knuckles elbows left to right lots of 00:02:26.220 --> 00:02:29.370 space between the shoulders I'm sitting 00:02:29.370 --> 00:02:30.780 up on a block just to kind of help me 00:02:30.780 --> 00:02:33.930 with this lift you can sit up on a 00:02:33.930 --> 00:02:36.030 blanket or a pillow or a block or a 00:02:36.030 --> 00:02:39.239 couple of books works great just give 00:02:39.239 --> 00:02:40.739 yourself a little lift and hips so that 00:02:40.739 --> 00:02:45.239 you can practice here with a little more 00:02:45.239 --> 00:02:48.209 ease okay a couple more breaths here 00:02:48.209 --> 00:02:49.680 again we're easing up whenever we need 00:02:49.680 --> 00:02:55.440 to taking a break and the last but not 00:02:55.440 --> 00:02:56.970 least of course we'll connect the breath 00:02:56.970 --> 00:02:58.080 because we're going to be 00:02:58.080 --> 00:02:59.780 working on anything we should be 00:02:59.780 --> 00:03:04.500 breathing connecting that as a way of 00:03:04.500 --> 00:03:07.590 building our practice as a way of 00:03:07.590 --> 00:03:11.850 expanding our awareness and absolutely 00:03:11.850 --> 00:03:14.910 as a way of tending to any pain in the 00:03:14.910 --> 00:03:19.170 body I love my mom and my dad but when I 00:03:19.170 --> 00:03:22.230 was little you know and I would get hurt 00:03:22.230 --> 00:03:24.360 my mom was never one to kind of rush 00:03:24.360 --> 00:03:26.730 would be like you know she would always 00:03:26.730 --> 00:03:28.470 just you know say take a deep breath 00:03:28.470 --> 00:03:30.270 take a deep breath and so now even my 00:03:30.270 --> 00:03:32.460 you know stubbed my toe or really hurt 00:03:32.460 --> 00:03:34.050 myself or if something happens in my 00:03:34.050 --> 00:03:35.760 life that really shocks me and wants to 00:03:35.760 --> 00:03:39.750 you know yeah pull the rug out from 00:03:39.750 --> 00:03:41.490 underneath me I just take a breath so 00:03:41.490 --> 00:03:45.720 take a breath here when you experience 00:03:45.720 --> 00:03:47.400 any sort of pain are dealing with wrist 00:03:47.400 --> 00:03:50.310 pain in your public classes to take a 00:03:50.310 --> 00:03:51.959 load off take a breath try not to get 00:03:51.959 --> 00:03:57.420 frustrated no panic okay so one more 00:03:57.420 --> 00:03:58.950 breath here so if you're in the rest 00:03:58.950 --> 00:03:59.970 come back to it 00:03:59.970 --> 00:04:02.280 engage the biceps even if you can draw 00:04:02.280 --> 00:04:07.080 the shoulders down and then gently 00:04:07.080 --> 00:04:09.959 release awesome palms face up press into 00:04:09.959 --> 00:04:12.269 the base of your wrist here this is a 00:04:12.269 --> 00:04:18.600 little counter pose inhale in exhale let 00:04:18.600 --> 00:04:24.240 it go okay so the next thing we're going 00:04:24.240 --> 00:04:27.150 to look at is the palms and the 00:04:27.150 --> 00:04:28.830 connection of the hand to the earth this 00:04:28.830 --> 00:04:31.500 is the number one thing that I like to 00:04:31.500 --> 00:04:33.150 share when people come to me in public 00:04:33.150 --> 00:04:35.580 classes with wrist pain and you know we 00:04:35.580 --> 00:04:37.169 have a whole class there we don't really 00:04:37.169 --> 00:04:38.910 have a lot of time to get into the 00:04:38.910 --> 00:04:41.460 nitty-gritty this is like my go-to okay 00:04:41.460 --> 00:04:43.590 first let's start here at the foundation 00:04:43.590 --> 00:04:45.840 of course right so we're going to come 00:04:45.840 --> 00:04:48.690 to all fours and actually before you do 00:04:48.690 --> 00:04:50.880 that just take a second oh to give your 00:04:50.880 --> 00:04:54.120 baby some love squeeze the wrist use 00:04:54.120 --> 00:04:57.560 your thumbs to really massage here 00:04:57.560 --> 00:05:01.020 vigorously if it feels good and then the 00:05:01.020 --> 00:05:05.160 hands the palms oh yeah baby now we're 00:05:05.160 --> 00:05:06.780 talking screw it all the way up here why 00:05:06.780 --> 00:05:07.580 not 00:05:07.580 --> 00:05:12.090 cuz it is all connected right and then 00:05:12.090 --> 00:05:16.200 we'll come to all fours so we're going 00:05:16.200 --> 00:05:19.560 to take just a little focused moment 00:05:19.560 --> 00:05:21.600 looking at the palm here so spread your 00:05:21.600 --> 00:05:23.310 palms super wide we're going to come 00:05:23.310 --> 00:05:27.390 into a tabletop position so we have four 00:05:27.390 --> 00:05:29.280 posts here if you will and this is 00:05:29.280 --> 00:05:30.870 important knees underneath the hip 00:05:30.870 --> 00:05:32.180 points 00:05:32.180 --> 00:05:34.800 wrists underneath the shoulders so that 00:05:34.800 --> 00:05:36.570 I'm stacking the bones right away I'm 00:05:36.570 --> 00:05:41.190 not too far out or too far and of course 00:05:41.190 --> 00:05:42.660 I'm exaggerating but you'd be surprised 00:05:42.660 --> 00:05:45.180 so lots of awareness and stacking the 00:05:45.180 --> 00:05:48.660 actual bones and then we'll look at the 00:05:48.660 --> 00:05:51.300 foundation here so I'll just look at 00:05:51.300 --> 00:05:52.800 this hand that's closest to camera since 00:05:52.800 --> 00:05:53.970 I don't have anyone here with me and 00:05:53.970 --> 00:05:56.610 I'll use my other hand to kind of show 00:05:56.610 --> 00:05:58.260 you what I'm talking about so the first 00:05:58.260 --> 00:06:00.210 thing with wrist pain is really has to 00:06:00.210 --> 00:06:02.610 do with the hand because of all the work 00:06:02.610 --> 00:06:04.620 that we do at computers and now on our 00:06:04.620 --> 00:06:08.760 cell phones the hands are getting a bum 00:06:08.760 --> 00:06:10.890 deal here in general but then especially 00:06:10.890 --> 00:06:14.160 we come to practice with our full body 00:06:14.160 --> 00:06:17.250 you know 360 experience and the hands 00:06:17.250 --> 00:06:20.430 are all so take a second here to spread 00:06:20.430 --> 00:06:22.350 your palms super wide you can work with 00:06:22.350 --> 00:06:23.729 both hands here again I'm just going to 00:06:23.729 --> 00:06:27.960 be using the left hand to demo and see 00:06:27.960 --> 00:06:30.120 if you can stretch just as an experiment 00:06:30.120 --> 00:06:31.680 you can start off even with the pinky 00:06:31.680 --> 00:06:34.380 see if you can stretch the hands the 00:06:34.380 --> 00:06:37.080 fingers as why is possible so that 00:06:37.080 --> 00:06:38.760 you're actually seeing a little bit of 00:06:38.760 --> 00:06:42.570 the webbing in between each finger okay 00:06:42.570 --> 00:06:45.180 start there that could be a decent-sized 00:06:45.180 --> 00:06:46.979 stretch for you here especially if 00:06:46.979 --> 00:06:48.930 you're new or maybe we're tending to 00:06:48.930 --> 00:06:50.520 this for the first time with a little 00:06:50.520 --> 00:06:54.479 more consciousness okay and then notice 00:06:54.479 --> 00:06:55.770 what's going on with the thumb 00:06:55.770 --> 00:06:56.880 especially as you spread awareness 00:06:56.880 --> 00:07:00.360 through both hands oftentimes the thumb 00:07:00.360 --> 00:07:02.280 start to curl in again that's because of 00:07:02.280 --> 00:07:04.680 all of our you know computer computer 00:07:04.680 --> 00:07:08.250 time and Lord knows what else so see if 00:07:08.250 --> 00:07:10.770 in particular once you get once you move 00:07:10.770 --> 00:07:12.870 from the pinky finger to the thumb so 00:07:12.870 --> 00:07:15.979 you can get that thumb nice and straight 00:07:15.979 --> 00:07:17.680 okay just point 00:07:17.680 --> 00:07:19.240 here and then you might start to notice 00:07:19.240 --> 00:07:20.410 that the wrists are already is starting 00:07:20.410 --> 00:07:22.750 to feel a bit of compression a little 00:07:22.750 --> 00:07:24.970 pressure and so now what I'd like for 00:07:24.970 --> 00:07:26.380 you to do is starting with the pinkies 00:07:26.380 --> 00:07:30.100 start to press into the knuckles this is 00:07:30.100 --> 00:07:32.380 just an experiment here so you don't 00:07:32.380 --> 00:07:34.270 basically I'm trying to get you out of 00:07:34.270 --> 00:07:36.669 the zone of trying to like get it right 00:07:36.669 --> 00:07:37.780 look at the video look at your hands 00:07:37.780 --> 00:07:39.639 okay just to just experimenting here 00:07:39.639 --> 00:07:43.780 waking up the hands number one remedy 00:07:43.780 --> 00:07:45.520 for wrist pain for me waking up the 00:07:45.520 --> 00:07:48.009 hands other things too of course but man 00:07:48.009 --> 00:07:50.740 oh man okay and then continue the 00:07:50.740 --> 00:07:53.229 journey on the knuckles all the way to 00:07:53.229 --> 00:07:56.860 the thumb and then choose one hand to 00:07:56.860 --> 00:07:59.410 look at here first and just look at the 00:07:59.410 --> 00:08:02.110 space between the index finger and the 00:08:02.110 --> 00:08:04.090 thumb you chances are you've heard your 00:08:04.090 --> 00:08:05.860 teacher your yoga guide say this a 00:08:05.860 --> 00:08:06.669 million times 00:08:06.669 --> 00:08:09.639 press into the fleshy part between the 00:08:09.639 --> 00:08:13.000 index finger and the thumb these muscles 00:08:13.000 --> 00:08:17.370 here in the hand firmly pressing down 00:08:17.370 --> 00:08:20.020 great and you're like wow cool in this 00:08:20.020 --> 00:08:21.760 four-post tabletop position I actually 00:08:21.760 --> 00:08:23.680 feel like I have it but I'm still 00:08:23.680 --> 00:08:25.270 feeling in the hands but I still feel 00:08:25.270 --> 00:08:27.280 pressure on my wrist so now that you 00:08:27.280 --> 00:08:30.190 have this kind of beautiful awareness 00:08:30.190 --> 00:08:31.720 through the fingers the knuckles and 00:08:31.720 --> 00:08:34.659 we've committed to that hand lock we 00:08:34.659 --> 00:08:37.390 call this hasta bandha of the fleshy 00:08:37.390 --> 00:08:39.299 part between the index finger and thumb 00:08:39.299 --> 00:08:42.490 now see if you can while keeping that 00:08:42.490 --> 00:08:44.740 integrity in the fingers that fleshy 00:08:44.740 --> 00:08:46.480 part between the index finger thumb see 00:08:46.480 --> 00:08:48.880 if you can kind of actually lift this 00:08:48.880 --> 00:08:52.209 area of the palm it may not lift but 00:08:52.209 --> 00:08:55.390 it's an energetic thing maybe even it 00:08:55.390 --> 00:08:56.770 looks a little bit kind of like a 00:08:56.770 --> 00:08:58.540 suction here to where you feel like 00:08:58.540 --> 00:09:04.420 you're clawing almost the earth so we're 00:09:04.420 --> 00:09:06.730 not just smooshing down but we're 00:09:06.730 --> 00:09:08.740 playing here and again if you're like if 00:09:08.740 --> 00:09:10.209 I'm getting it Adrian just just play 00:09:10.209 --> 00:09:12.100 that's what we're here to do we're 00:09:12.100 --> 00:09:14.350 deepening our practice we're taking 00:09:14.350 --> 00:09:16.089 responsibility from happiness and also 00:09:16.089 --> 00:09:18.190 making sure that we can grow our 00:09:18.190 --> 00:09:19.990 practice and do crazy fun things like 00:09:19.990 --> 00:09:25.120 this in a safe and happy way so just 00:09:25.120 --> 00:09:27.310 playing now with the suctioning action 00:09:27.310 --> 00:09:29.860 of the palms almost as if a 00:09:29.860 --> 00:09:31.660 image that I do like is like that we're 00:09:31.660 --> 00:09:35.290 clawing the mat so kind of claw with the 00:09:35.290 --> 00:09:36.310 fingers and kind of play with that 00:09:36.310 --> 00:09:38.850 suction if you need to take a break here 00:09:38.850 --> 00:09:45.040 take a break and then again so we've 00:09:45.040 --> 00:09:46.510 played with spriting of the fingertips 00:09:46.510 --> 00:09:48.339 recap played with the pressing of the 00:09:48.339 --> 00:09:50.440 knuckles down and really engaging 00:09:50.440 --> 00:09:52.480 between the index finger and thumb that 00:09:52.480 --> 00:09:54.610 fleshy part of the hand there and now 00:09:54.610 --> 00:09:56.200 we're playing with a suction so you can 00:09:56.200 --> 00:09:59.700 even find this like almost like starfish 00:09:59.700 --> 00:10:04.149 suction and chances are if you are a 00:10:04.149 --> 00:10:05.829 human and you actually just did that 00:10:05.829 --> 00:10:07.240 little exploration I mean you're already 00:10:07.240 --> 00:10:09.390 feeling the muscles over your forearm 00:10:09.390 --> 00:10:13.810 brighten up I know I am so again feel 00:10:13.810 --> 00:10:14.980 free to take a little break 00:10:14.980 --> 00:10:19.750 massage right think about when you're 00:10:19.750 --> 00:10:21.310 studying something you don't read it 00:10:21.310 --> 00:10:23.320 once and boom I know it I processed it 00:10:23.320 --> 00:10:26.920 boom BAM unless you're a genius which 00:10:26.920 --> 00:10:28.540 you probably are but you know there's 00:10:28.540 --> 00:10:30.730 this there's this thing about learning 00:10:30.730 --> 00:10:32.200 and growing that you have to allow 00:10:32.200 --> 00:10:33.760 yourself that processing time and I 00:10:33.760 --> 00:10:35.019 think when it comes to the risk people 00:10:35.019 --> 00:10:36.790 are just like wow I have weak wrists or 00:10:36.790 --> 00:10:39.430 I can't do this or yeah I have batteries 00:10:39.430 --> 00:10:41.769 and I'm not trying to dishonor that like 00:10:41.769 --> 00:10:43.510 you you might you know that's a real 00:10:43.510 --> 00:10:44.800 thing in our world carpal tunnel all 00:10:44.800 --> 00:10:46.480 that but I do think that yoga is 00:10:46.480 --> 00:10:48.070 actually good for a not bad for it and 00:10:48.070 --> 00:10:51.640 that hopefully this will help who knows 00:10:51.640 --> 00:10:53.019 let's see okay 00:10:53.019 --> 00:10:54.790 adding on so now I have this great 00:10:54.790 --> 00:10:56.709 integrity in the hand come back to all 00:10:56.709 --> 00:11:01.990 fours take a look down and I'm spreading 00:11:01.990 --> 00:11:04.630 the palms I'm really pressing in Adrian 00:11:04.630 --> 00:11:06.190 asked me to really really really press 00:11:06.190 --> 00:11:07.750 down between index finger and thumb 00:11:07.750 --> 00:11:09.370 while still suctioning a bit through the 00:11:09.370 --> 00:11:10.410 center of the palm 00:11:10.410 --> 00:11:14.170 so really awakening those muscles in the 00:11:14.170 --> 00:11:17.589 inner part of the hand but then what's 00:11:17.589 --> 00:11:19.540 happening is I'm feeling still feeling 00:11:19.540 --> 00:11:21.160 pressure in the in the base of the wrist 00:11:21.160 --> 00:11:23.589 so I'm not necessarily wanting to put 00:11:23.589 --> 00:11:26.140 pressure in the base of the palm and to 00:11:26.140 --> 00:11:27.970 do that I really need to continue the 00:11:27.970 --> 00:11:30.130 journey up through the forearm right so 00:11:30.130 --> 00:11:32.890 pressing into the foundation strong here 00:11:32.890 --> 00:11:34.779 this muscle I can feel it's like working 00:11:34.779 --> 00:11:36.490 super hard here between index finger and 00:11:36.490 --> 00:11:38.170 thumb but then what's happening is I'm 00:11:38.170 --> 00:11:39.399 getting all this compression here you 00:11:39.399 --> 00:11:41.709 can even see it in the skin so keep this 00:11:41.709 --> 00:11:43.340 pressing down my friends this 00:11:43.340 --> 00:11:45.260 handlock as we call it as we suction 00:11:45.260 --> 00:11:47.060 press and suction lots of things going 00:11:47.060 --> 00:11:48.500 on so it might even seem a little 00:11:48.500 --> 00:11:50.660 counterintuitive but we'll get the hang 00:11:50.660 --> 00:11:51.400 of it 00:11:51.400 --> 00:11:54.550 that hust hasta bandha the hand lock 00:11:54.550 --> 00:11:57.470 more on that later so I'm pressing 00:11:57.470 --> 00:12:00.170 through here and now I'm going to travel 00:12:00.170 --> 00:12:03.140 up so the problem when we press into the 00:12:03.140 --> 00:12:04.610 index fingers I'm going to try to 00:12:04.610 --> 00:12:05.780 exaggerate this without hurting myself 00:12:05.780 --> 00:12:08.420 is that we start to kind of collapse you 00:12:08.420 --> 00:12:12.520 see it actually all the time in in in 00:12:12.520 --> 00:12:14.750 new students who are starting to really 00:12:14.750 --> 00:12:16.400 pay attention to their hands at first 00:12:16.400 --> 00:12:19.850 we're all here in down dog oh this is 00:12:19.850 --> 00:12:22.250 where most of us are and we start to 00:12:22.250 --> 00:12:23.930 build awareness our wrists start to hurt 00:12:23.930 --> 00:12:26.030 so we start listening to what our yoga 00:12:26.030 --> 00:12:28.490 guides saying and start pressing it 00:12:28.490 --> 00:12:30.230 indexing and thumb but then the problem 00:12:30.230 --> 00:12:33.110 is we're pressing into this area so 00:12:33.110 --> 00:12:34.670 strong that now we're having wrist pain 00:12:34.670 --> 00:12:36.680 on this end so just jumped from the 00:12:36.680 --> 00:12:38.330 right from one side of the wrist to the 00:12:38.330 --> 00:12:41.030 other so we need to find balance and 00:12:41.030 --> 00:12:43.220 support so as you're pressing into the 00:12:43.220 --> 00:12:46.580 index finger and thumb we want to find 00:12:46.580 --> 00:12:49.460 actually an external rotation in the 00:12:49.460 --> 00:12:52.070 upper arm and shoulder to balance that 00:12:52.070 --> 00:12:53.900 out so I'm pressing down here at the 00:12:53.900 --> 00:12:56.720 same time while I have this integrity of 00:12:56.720 --> 00:12:59.170 the center line through the hands I'm 00:12:59.170 --> 00:13:01.100 drawing energy up from the earth 00:13:01.100 --> 00:13:03.670 pressing away kind of yielding to find 00:13:03.670 --> 00:13:09.170 this rotation in the upper arm so I 00:13:09.170 --> 00:13:10.940 don't want to get too hokey or deep here 00:13:10.940 --> 00:13:12.320 but this is what our our yoga is all 00:13:12.320 --> 00:13:15.880 about hatha yoga kind of finding the 00:13:15.880 --> 00:13:18.440 push and pull the balance and ease 00:13:18.440 --> 00:13:20.930 places where we internally rotate and 00:13:20.930 --> 00:13:22.370 then lift and externally rotate I mean 00:13:22.370 --> 00:13:24.350 that's the joy of yoga that's the dance 00:13:24.350 --> 00:13:26.990 so again if you're new to partner like I 00:13:26.990 --> 00:13:28.810 have no idea what the hell you just said 00:13:28.810 --> 00:13:32.630 let's just play see what happens so I'm 00:13:32.630 --> 00:13:34.940 going through the palm and then to test 00:13:34.940 --> 00:13:38.270 this I'm just going to kind of turn my 00:13:38.270 --> 00:13:41.600 hands as if I was trying to open two 00:13:41.600 --> 00:13:50.120 doors or turn two knobs this is the 00:13:50.120 --> 00:13:51.220 image 00:13:51.220 --> 00:13:56.199 on the earth so play with that maintain 00:13:56.199 --> 00:13:57.370 the work that we just talked about in 00:13:57.370 --> 00:13:59.050 the palms and the CP can I guess if 00:13:59.050 --> 00:14:01.750 you're trying to open two jars and then 00:14:01.750 --> 00:14:03.279 if you're super bending the elbows and 00:14:03.279 --> 00:14:04.569 you notice your elbows coming out you 00:14:04.569 --> 00:14:05.680 need to soften through the elbows a 00:14:05.680 --> 00:14:08.079 little bit keep a little buoyancy there 00:14:08.079 --> 00:14:09.850 so we're not walking through the elbows 00:14:09.850 --> 00:14:12.519 and whew I feel a little tremble here is 00:14:12.519 --> 00:14:14.680 a lot going on hopefully you feel it too 00:14:14.680 --> 00:14:18.540 let's take a little break shake it off 00:14:20.279 --> 00:14:22.720 and now we're going to apply it okay so 00:14:22.720 --> 00:14:24.670 let's try a downward dog with everything 00:14:24.670 --> 00:14:26.470 we just worked on so spreading through 00:14:26.470 --> 00:14:28.720 the palms the fingers the knuckles 00:14:28.720 --> 00:14:30.970 suctioning through the center pressing 00:14:30.970 --> 00:14:32.620 an index finger in thumb and then that 00:14:32.620 --> 00:14:34.560 sensation of turning left your right 00:14:34.560 --> 00:14:36.790 growing tall through the forearm tops of 00:14:36.790 --> 00:14:40.540 the shoulders rotate out and then let's 00:14:40.540 --> 00:14:44.009 practice it in a downward facing dog 00:14:44.519 --> 00:14:46.779 pressing into the index finger and thumb 00:14:46.779 --> 00:14:47.949 you can go ahead and look at your hand 00:14:47.949 --> 00:14:49.720 see what's going on here tops of the 00:14:49.720 --> 00:14:53.589 shoulders roll away whoo yeah strong 00:14:53.589 --> 00:14:54.810 hands 00:14:54.810 --> 00:14:57.610 great then release the head take a deep 00:14:57.610 --> 00:14:59.319 breath in just notice what's going on 00:14:59.319 --> 00:15:01.089 Connect you might be trembling shaking 00:15:01.089 --> 00:15:02.949 here working really hard waking up 00:15:02.949 --> 00:15:06.220 muscles that have not had a 00:15:06.220 --> 00:15:10.990 cockadoodledoo yet great and then 00:15:10.990 --> 00:15:12.759 release notice as you get tired what 00:15:12.759 --> 00:15:16.120 comes up first the inner palm the outer 00:15:16.120 --> 00:15:19.870 edge just notice and then shake it off 00:15:19.870 --> 00:15:27.040 awesome work okay so back to all fours 00:15:27.040 --> 00:15:28.630 we go we're going to apply this to one 00:15:28.630 --> 00:15:30.850 more pose and that's plank which might 00:15:30.850 --> 00:15:33.579 make you go up but this is the perfect 00:15:33.579 --> 00:15:37.209 pose to apply this this awareness and 00:15:37.209 --> 00:15:39.519 the palm to so let's let's do it one 00:15:39.519 --> 00:15:42.339 more time coming to all fours and then 00:15:42.339 --> 00:15:43.509 just notice how you kind of go back to 00:15:43.509 --> 00:15:45.519 your old habits of like Oh coming on the 00:15:45.519 --> 00:15:48.550 outer edge or whatever so so go into the 00:15:48.550 --> 00:15:52.629 zone probably going to be a little sore 00:15:52.629 --> 00:15:55.569 in the forearms here takes time and then 00:15:55.569 --> 00:15:56.680 we're just going to go through our 00:15:56.680 --> 00:16:02.139 checklist turning the denars opening the 00:16:02.139 --> 00:16:04.430 shoulders pressing through the India 00:16:04.430 --> 00:16:05.660 finger and thumb and then when you're 00:16:05.660 --> 00:16:10.130 ready connecting with your breath and 00:16:10.130 --> 00:16:11.839 finding playing just notice what's going 00:16:11.839 --> 00:16:22.190 on here yeah excellent tops of the 00:16:22.190 --> 00:16:24.680 shoulders rotating away pressing find 00:16:24.680 --> 00:16:26.690 that suctioning effect one more breath 00:16:26.690 --> 00:16:31.010 here whew strong great and then slowly 00:16:31.010 --> 00:16:35.440 lower the knees and come off the hands 00:16:35.440 --> 00:16:39.589 and shake it off awesome all right so 00:16:39.589 --> 00:16:41.180 after all that awesome work we're going 00:16:41.180 --> 00:16:44.690 to go into another lovely level a 00:16:44.690 --> 00:16:46.459 situation that is really great for the 00:16:46.459 --> 00:16:48.290 wrists also really wonderful as you're 00:16:48.290 --> 00:16:51.830 trying to strengthen and you know tend 00:16:51.830 --> 00:16:53.600 to that wrist pain so we're going to 00:16:53.600 --> 00:16:55.700 come to a forward fold nice and easy I'm 00:16:55.700 --> 00:16:57.860 going to go into it from my downward 00:16:57.860 --> 00:16:59.500 facing dog so you get a little bonus 00:16:59.500 --> 00:17:04.179 time to practice integrating your new 00:17:04.179 --> 00:17:07.459 hand the Earth's connection so you come 00:17:07.459 --> 00:17:09.199 to your downward facing dog and then 00:17:09.199 --> 00:17:12.199 eventually come to forward fold toes are 00:17:12.199 --> 00:17:17.599 pointing forward my friends and feet are 00:17:17.599 --> 00:17:21.589 hip-width apart great and then when you 00:17:21.589 --> 00:17:23.839 arrive we're going to take the palms can 00:17:23.839 --> 00:17:25.309 be really nice after all the great work 00:17:25.309 --> 00:17:26.869 you've just done and we're going to 00:17:26.869 --> 00:17:28.990 bring the toes right to the wrist line 00:17:28.990 --> 00:17:33.950 keep breathing keep breathing toes come 00:17:33.950 --> 00:17:35.960 right to the wrist line here walk the 00:17:35.960 --> 00:17:37.880 toes right up and then go ahead and 00:17:37.880 --> 00:17:40.100 begin to wiggle the toes a little bit 00:17:40.100 --> 00:17:43.570 here squeezing one at a time 00:17:43.660 --> 00:17:45.980 pulling the fleshy part of the palm away 00:17:45.980 --> 00:17:47.750 from the wrist and this should feel 00:17:47.750 --> 00:17:51.370 awesome you can rock a little front 00:17:51.370 --> 00:17:53.450 eventually releasing the weight of the 00:17:53.450 --> 00:18:00.350 head over Rock a little back and rock a 00:18:00.350 --> 00:18:01.630 little front 00:18:01.630 --> 00:18:08.750 keep breathing and rocking back a bit to 00:18:08.750 --> 00:18:11.660 the heels gently gently and then one 00:18:11.660 --> 00:18:12.950 more time if it's all great give a 00:18:12.950 --> 00:18:17.830 little wiggle once again oh so good 00:18:18.260 --> 00:18:23.070 so good and releasing the palms one at a 00:18:23.070 --> 00:18:24.980 time 00:18:24.980 --> 00:18:34.620 awesome take a deep breath in and slowly 00:18:34.620 --> 00:18:43.830 make your way back to all fours okay 00:18:43.830 --> 00:18:46.020 last thing we're going to do is end with 00:18:46.020 --> 00:18:48.180 some Eagle arms just feel good on the 00:18:48.180 --> 00:18:50.820 the the upper back body as well I'm 00:18:50.820 --> 00:18:53.970 coming to sit on a block you can sit up 00:18:53.970 --> 00:18:55.650 on a chair that's in your room if you 00:18:55.650 --> 00:18:58.320 like here a blanket again stack of books 00:18:58.320 --> 00:18:59.910 or you can just do this in a nice 00:18:59.910 --> 00:19:03.810 cross-legged seat so let's see I'll come 00:19:03.810 --> 00:19:11.280 to a little hero variation so come to 00:19:11.280 --> 00:19:13.110 your nice comfortable seat don't stop 00:19:13.110 --> 00:19:14.790 the video now you're almost done done 00:19:14.790 --> 00:19:16.470 awesome work that's definitely going to 00:19:16.470 --> 00:19:20.490 help your practice mm-hmm and help you 00:19:20.490 --> 00:19:22.980 with your wrists growing your practice 00:19:22.980 --> 00:19:25.770 strong and healthy let's take the 00:19:25.770 --> 00:19:28.770 fingertips down arms forward I call this 00:19:28.770 --> 00:19:30.510 thriller arms as you press into the base 00:19:30.510 --> 00:19:32.700 here plug the shoulders in lift your 00:19:32.700 --> 00:19:33.290 heart 00:19:33.290 --> 00:19:39.930 inhale smile exhale here we go right arm 00:19:39.930 --> 00:19:41.850 underneath the left here crossing at the 00:19:41.850 --> 00:19:44.070 elbows I'm going to wrap the arms around 00:19:44.070 --> 00:19:45.270 the palms are going to come wherever 00:19:45.270 --> 00:19:47.280 they do naturally now notice that the 00:19:47.280 --> 00:19:49.200 shoulders are shimmering here to one 00:19:49.200 --> 00:19:50.970 side to the other see if you can level 00:19:50.970 --> 00:19:53.460 the shoulders here we go inhale lift the 00:19:53.460 --> 00:19:55.830 elbows up high lengthen through the side 00:19:55.830 --> 00:19:59.310 body exhale plug the shoulders down keep 00:19:59.310 --> 00:20:01.790 your lift in the sternum the heart 00:20:01.790 --> 00:20:05.090 inhale lift the elbows a little higher 00:20:05.090 --> 00:20:07.560 exhale shoulder blades glide down the 00:20:07.560 --> 00:20:14.310 back body press into the palms and one 00:20:14.310 --> 00:20:16.440 more breath maybe elbows lift a little 00:20:16.440 --> 00:20:23.070 more and exhale and gently unravel come 00:20:23.070 --> 00:20:25.050 back to the thriller arms this time 00:20:25.050 --> 00:20:28.480 we're going to talk to the hand 00:20:28.480 --> 00:20:30.580 so we just flick the wrist slowly up 00:20:30.580 --> 00:20:33.310 plug the shoulders in spread the palms 00:20:33.310 --> 00:20:38.700 and now left arm underneath the right 00:20:38.700 --> 00:20:43.600 wrapping around inhale lift the elbows 00:20:43.600 --> 00:20:48.610 up high exhale shoulders gliding down 00:20:48.610 --> 00:20:51.280 the back body press into the palms or 00:20:51.280 --> 00:20:53.680 fingertips wherever they rest pressing 00:20:53.680 --> 00:20:57.540 into the center inhale elbows lift 00:20:57.540 --> 00:21:04.210 excuse-me exhale release and inhale last 00:21:04.210 --> 00:21:08.680 time elbows lift and exhale grounding 00:21:08.680 --> 00:21:13.540 shoulders down whew awesome inhale in 00:21:13.540 --> 00:21:18.850 exhale to unravel all the way ah and let 00:21:18.850 --> 00:21:21.160 the palms rest gently in your lap 00:21:21.160 --> 00:21:22.900 whether you're in a chair or in your 00:21:22.900 --> 00:21:25.420 cross-legged or here let's just take a 00:21:25.420 --> 00:21:26.710 second to let the blood flow the 00:21:26.710 --> 00:21:29.140 opposite direction close your eye so 00:21:29.140 --> 00:21:30.580 take your eyes off the video for one 00:21:30.580 --> 00:21:33.220 moment you're just notice the sensations 00:21:33.220 --> 00:21:35.170 from the shoulders from the center of 00:21:35.170 --> 00:21:36.850 the back body and the neck all the way 00:21:36.850 --> 00:21:38.410 down through the shoulders the elbows 00:21:38.410 --> 00:21:41.620 the forearms the wrists the palms the 00:21:41.620 --> 00:21:44.890 fingers and soften through the fingers 00:21:44.890 --> 00:21:52.150 here and then back to one edge all the 00:21:52.150 --> 00:21:53.530 palms together at the heart 00:21:53.530 --> 00:21:56.110 awesome work apply this practice to your 00:21:56.110 --> 00:21:58.240 everyday home practice definitely take 00:21:58.240 --> 00:22:00.190 the time when you're in public class we 00:22:00.190 --> 00:22:01.990 get there a little early to at least 00:22:01.990 --> 00:22:03.940 massage the wrist or even do some of 00:22:03.940 --> 00:22:05.560 these things so that when you're moving 00:22:05.560 --> 00:22:07.150 quickly through your practice with your 00:22:07.150 --> 00:22:09.540 mates you are taking good care 00:22:09.540 --> 00:22:14.790 awesome have a great one namaste