Wrist Free Harmonious Hips Spinal Flow Video
Wrist Free Harmonious Hips Spinal Flow

Sign Up NowWatch the full video - and many others - now with your Gaiam TV subscription!

Wrist Free Harmonious Hips Spinal Flow

Available worldwide

Just as our minds need rest, sometimes so do our hands and wrists. Engage your hips in this yoga flow designed to keep your hands free from any loading or pressure. Ideal for those with wrist injuries or conditions while still looking for challenge in their practice.


People who watched this also watched

Join the Conversation

Login or sign upsign up to add a comment

alysards, posted on May 5, 2016

Thank you so much for providing wrist-friendly classes! I'm a beginner yogi and I recently injured my wrist, probably by doing too many Sun Salutations. This class was challenging, so I felt like I was getting a good workout mentally and physically, but it was easy on my hands and wrists. Namaste :)

kregweiss, posted on June 4, 2016

Warm Thanks, alysards. This is precisely the intention of this practice - to offer a great alternative to engaging the body and energetic systems while providing the wrists with some time to recover and rejuvenate.

aromarose, posted on April 1, 2016

Yet again, always find Kreig's classes so well balanced. Namaste.

kregweiss, posted on April 3, 2016

Thank you aromarose. Always appreciate receiving your warm feedback. Kreg :)

sveltshel, posted on September 21, 2015

Very nice practice. I'll do this one again! I need to give my hands/wrists/shoulders a break and this was a wonderful balance. Not overdoing it on the hips/legs, nice stretches. I feel really good.

kregweiss, posted on September 25, 2015

great that you were able to enjoy this wrist-free practice as well, sveltshel. Namaste, Kreg

yogini73, posted on August 9, 2015

This practice is just amazing. The opening of the hips, excellent balancing poses with little pressure on the wrists, is so welcome! Thank you - Alina

kregweiss, posted on August 24, 2015

you are very welcome, Alina. we can all benefit from giving our wrists a break - glad you enjoyed this flow. Kreg

ultrapeg, posted on March 24, 2015

This has been on my list for a while. Finally got around to doing it and I'm so glad I did. Nice gentle yet challenging mindful flow. Very easy to modify as needed. My hips definitely experienced the benefits. Thanks!

kregweiss, posted on March 26, 2015

thank you very much, ultra peg, for sharing your comments. happy to hear this practice was on your list and ended up being enjoyable. extra happy to hear that you readily modified the flow to suit your unique practice. yay for happy hips :) namaste, Kreg

ESMurphy, posted on March 18, 2015

Thoroughly enjoyed this practice as it moved like a beautiful poem. Rhythmic and contemplative.

kregweiss, posted on March 20, 2015

warm thanks, ESMurphy, for your feedback. so glad you enjoyed this slow flow that gives some opportunity for the wrists to rejuvenate. namaste, Kreg

sabri67, posted on November 25, 2014

this class was exactly what I needed. I had some pain in one of my wrists and did not want to use it so much as this happens in many yoga classes.
This was perfect and it felt like a nice gentle massage for the whole body. And your voice is a massage for the soul! Thank you!

sdabrowski, posted on October 20, 2014

first, thank you for this class. second, i don't think it's rated properly - it seemed more like an all levels class rather than moderate given that the flow was slow and the poses relatively basic/easy and not deep.

a4d, posted on August 11, 2015

I think it's rated just right.

kregweiss, posted on August 23, 2014

warm thanks @janineeagon ... glad to hear you got in some practice time while giving your wrists a "break"

janineeagon, posted on August 23, 2014

So simple and so effective! Thank you so much Kreg, I love your classes. Namaste

Lifeisgood, posted on April 27, 2014

Perfect flow - I've been so tight lately (increased walking / running / biking) and my hips & hamstrings have been feeling tighter than I like. So this was a great Sunday morning stretch... thanks!

yogando, posted on January 5, 2014

Quelle merveille, merci beaucoup!!

kregweiss, posted on October 13, 2013

warm thanks @bbazabal I have a new 'wrist-free' practice on the way - this new one will also get nicely into the hips and pelvis

bbazabal, posted on October 13, 2013

Great practice, just the right amount of everything

Lolotte, posted on June 17, 2013

Great practice, and your voice was a real balm to my ears, I enjoyed it a lot. Thanks !

dshawyoga, posted on January 18, 2013

Beautiful practice, wonderfully sequenced and energetically blissed out! Thanks so much for sharing this. I don't have wrist issues myself right now, but I found this to be a great way to bring the focus into the feet and mind. This was also the first time I felt an enlarged sensation into my face (mouth) and hands while lying in savasana. I remembered reading about it in one of Stephen Cope's books. Something do do with states of concentration. Thanks Kreg

kregweiss, posted on January 4, 2013

hi @karinyounger - glad that you enjoyed this practice and offered good alternatives for your wrist 'needs' ... there is another similar 'wrist free' practice on the program ... namaste, Kreg

karinyounger, posted on January 3, 2013

I loved this practice, my writs tend to hurt after downward dog and I haven't found many videos without that being used as a transitional/resting pose. Thank you.

KateTT, posted on November 2, 2012

Gosh, another wonderful practice. I can't believe how lucky we are to have MYO! Lovely practice after a long week at work. I don't have wrist issues but this was a nice change. The twists and forward bends took out any tension. Thanks!!!!

dc1776, posted on October 26, 2012

Great release! Kreg has a soothing voice that was definitely needed for this gentle flow. This class was extremely relaxing!

NCMichael, posted on October 20, 2012

This is a truly extrraordinary practice.

yogini73, posted on October 8, 2012

Kreg is quickly becoming one of my favorite instructors on the site! This was an excellent practice after days of more rigorous vinyasa classes and a day at the office on the computer. I absolutely love the different stretch poses incorporated! Thank you - Alina :)

kregweiss, posted on October 4, 2012

Hi dw, great to hear that these wrist-free flows translate well for your neck and shoulder considerations. namaste, Kreg

DW_2, posted on October 3, 2012

Thank you for this and your other "wrist free" practice. As someone with neck issues that challenge my shoulders..it really helps to be able to get off them!

maria-guenther, posted on August 24, 2012

Thank you! That was a great practice. I enjoyed the pause for my wrists.

yogattic, posted on August 15, 2012

Thank you for an uplifting practice with absolutely no wrist pressure. It has given me the confidence to be creative in my practice to keep up the engaging poses, without comprising my injured wrist. It's just what I needed to show me the way once again, how one can integrate yoga at any point in life, with any condition as long as one is respectful of what's happening in their body. loved the twist variations!

lantier, posted on July 14, 2012

a blissful practice from beginning to end

mecdesigns, posted on June 18, 2012

After a long bike ride I had tight hips and back, and really sore wrists. This is just what I needed! Thank you Kreg!

phj7756, posted on June 17, 2012


kregweiss, posted on May 7, 2012

Hi globaltoph,
Thank you for trying out this wrist free practice. After many years of teaching, I became aware of the need to offer practices for those needing a period of rest for the wrists or an overall modified flow that removes loading on the hands. This approach is a great opportunity to play outside the vinyasa box. Namaste, Kreg

Globaltoph, posted on May 7, 2012

Excellent practice - nice transitions from one asana to another. Namaste.

kregweiss, posted on May 3, 2012

hi mrenkow, glad you enjoyed this practice ... sometimes fun to try practices that give your wrists a rest while still engaging the body :) namaste, Kreg

mrenkow, posted on May 3, 2012

Perfect early morning class to get your body loose. Would also be good to unwind after a stressful day. Thank you!

mariavoici, posted on April 11, 2012

Loved this - suffer from carpal tunnel so appreciate the wrist rest.

MallinaCashew, posted on February 12, 2012

Wonderful! Thank You so much!

qansso, posted on January 25, 2012

Lovely :)

kalimama, posted on January 20, 2012

As always, great flow!

phelpsd, posted on January 11, 2012

Feel fab....back loose tension of the day gone

katiej, posted on December 18, 2011

Amazing; the Duration for this video needs to be corrected to 43 min., from 30.

Marieyoga, posted on December 14, 2011

Thank you Kreg for this wonderful practice. I am a fan.

cmartinez1584, posted on December 8, 2011

Thank you so much for this! I cut my finger pretty badly so I am limited on hand movements. This was just perfect; I feel wonderful!

kregweiss, posted on December 5, 2011

Thanks Everyone - was fun putting this flow together and offering an opportunity to rest the wrists while still giving an engaging practice. Namaste, Kreg

bpinto, posted on December 5, 2011

Kreg, you are an excellent teacher, you have a soothing voice. you should give more classes. May be a yin class. thank you, blanche.

More From Gaia

Password is case sensitive.