20 Min No Hands Vinyasa Yoga: Wrist and Shoulder Strain-Free Full Body Flow

This 20-minute No Hands Vinyasa Yoga flow is designed to strengthen, stretch, and energize your body without placing any weight on your hands or upper body. If you’re dealing with wrist, elbow, or shoulder sensitivity, or simply want a break from traditional plank, down dog, and chaturanga, this yoga practice offers a safe and effective alternative that still delivers the benefits of a strong vinyasa flow. You will build full-body awareness, improve posture, and stay connected to your breath as you move with intention from start to finish. In this yoga sequence, you will explore standing postures, twists, lunges, squats, and balancing poses while cultivating circulation, grounding, and stability. Expect creative transitions and breath-centered movement with poses such as chair pose, tree pose, and warrior 2 to keep the flow dynamic and engaging. Each movement is carefully designed to build heat from the lower body, challenge your balance, and support mobility in a mindful, accessible way. This yoga class is empowering, joint-friendly, and suitable for all levels, especially on days when you want to move with strength and presence without putting pressure on your upper body. Step onto your mat and experience how powerful vinyasa can be, even with no hands.