Yoga For Hands, Fingers, Wrists | 11-Minute Yoga Quickie | Yoga With Adriene


(bright music) – Hi everyone.
Welcome to Yoga with Adriene. I’m Adriene and that’s Benji
and today we have a yoga quickie that’s targeting the hands,
the fingers and the wrists. We’re gonna begin in
a nice comfortable seat. So come on down to the ground. You can also do this first part
standing or seated on a chair or on the couch. Just want to get to
a position where you can find length in the spine. Now because this
is our precious moment to check in and care for ourselves, it would not
be yoga if we didn’t just take a quiet moment to, again,
lengthen up through the spine. Take just one second
here to close your eyes or soften your gaze and gift yourself right here, right now with a big conscious inhale in through the nose. And a long conscious
exhale out through the nose or mouth, your choice. Let’s do two
more just like that. Big inhale. As you exhale,
gently relax the shoulders. And one more to really
land here present with everything you’ve got.
Big inhale. And empty it out. Alright, gently open
your eyes and let’s begin. Diving right in. We’re gonn
send the fingertips forward. Palms are going to face down. Spread your fingertips super
wide and even though we’re doing a targeted practice today,
remember this is yoga so everything’s all connected here. So as you reach
the fingertips out draw your shoulders
back just a bit. Really lifting up
through the chest. Excellent. Keep spreading
the fingertips here. Notice if you can
spread them a little more like starfish here,
reaching out. Beautiful, then keep spreading
here as you deepen your breath. Excellent.
Now one hand at a time flip the palm face up,
keep spreading the fingertips. Notice if the
shoulders have come forward, just a pattern, draw them back. Imagine your shoulder blades
coming together to support behind your back body. Again, heart
lifting, lifting, lifting. Inhale in and exhale to release. Palms come to the knees. Take a deep breath in here. Long breath out. Again sending
the fingertips forward. Spread the fingertips wide,
draw your shoulders back. This time we’re gonna slowly
send the fingertips up towards the sky and imagine you’re
pressing into a wall here but without letting the
shoulders come forward. So keep this retraction as you
imagine pressing the base of the palm in particular into
an imaginary wall or surface. You should start
to feel a little heat, a little warmth
through the forearms. Notice when the
fingers get tired. See if you can stick with it, keeping the fingers
spread nice and wide. Keep breathing. Deep breath in. Long breath out. Excellent, then rest. Hands come to the knees. Take this quick moment here
to just check in with the jaw. Remember it’s all connected. Soften through the jaw as we
start to work targeted areas you’ll notice some of your
patterns such as shoulders, neck clenching, jaw clenching. Totally normal. We’ll just use this time
to notice and tend to it. Okay, here we go,
sending the fingertips out. Once again, we’re going to flip
fingertips up towards the sky. Imagine pressing your palms
into an imaginary surface. Again, tendency to let the
shoulders come forward here. See if you can
keep that retraction. Great, inhale in, exhale,
you’re gonna dial just the right fingertips all the way down. One hand at a time so
you can really pay attention. And then dial the
left fingertips down. Great, now imagine pressing
again the base of the palm into an imaginary wall or surface. Fingertips reaching down. We’re here for three,
lift your heart. Two, spread the fingertips. One, and rest. Who knew such a simple movement
could create such a sensation? Take a deep breath in. A long breath out and then this
time we’ll send the fingertips forward and then
fingertips up and around so back to where we were. And this time you’re gonna keep
the right palm pressing into your imaginary wall and very
gently take your left fingertips and you’re gonna pull
just the right pinky out. Pull it out.
Pulling out gently. Okay and then ring finger
just pulling down and out. Creating space. Now to the next finger. And to the next finger. And then for the thumb you’re
going to take your right hand bring it on top of your left and
then from there grab the thumb just pull it
out towards the right. Great, release. Shake your
right hand just a bit. Breathe in. Breathe out. Gorgeous, send
the fingertips out. Bring the fingertips up.
Left hand around and down. So back to one right
hand to the left fingers. You’re just gonna pull it down. Finger by finger creating space. Breathing deep. Fabulous. When you get to the thumb,
take you’re right hand underneath your left hand and
then from there reach around, pull that left them
out towards the left. Awesome, then shake it out. Great, fingertips come
to the shoulders now. You’re gonna bring the
elbows together in towards the heart center,
up and around and down. Just two more like that. Just giving the fingers
and hands and wrists a break. Forward, up, around and down. One more time.
Kiss the elbows together. Forward, up, around and down. Awesome. Sending the fingertips forward. Now we’re going to do the
same thing as before but add an element so right fingertips are
going to go around and down and you can even here
consider forearm, elbow, shoulder all connected as
you dial this doorknob down or open the door. Then we’ll come to the pinky,
we’re gonna pull it down gently and then when you get to the
bottom where your fingerprint is just pull it back just a hair. No pain here. This is not a painful situation
so keep it nice and easy. You’re gonna just pull the pinky
back and then continuing to the next finger pulling it down. Adding a layer pulling it back. Should feel really good. And then the next finger. Pulling it out and back. So good for
regular yoga practice. So good if you use your hands a
lot on the phone or computer. When you get to the thumb,
you’re going to pull it out and you’re going to pull
it back towards your face. Fabulous. When you’re done, shake it off. And left hand. Here we go. Starting with the
pinky pulling pinky out, creating space and
then just gently back. Should feel really good. Moving down and out and
then gently pulling back. Check with the shoulders here. Lift up through the sternum. Keep breathing. And then remember when you get
to the thumb you’re in pull it out and then gently
back toward your face. Breathing all the way. Excellent, shake it out. Alright, last little bit here
before we come on all fours. You’re gonna send the
fingertips out then down. Then we’re going to take the
left thumb and we’re gonna bring it just behind the palm here. So left thumb to the center
of your right palm then you’re gonna use your hands here to
kind of grab the top of the hand and use your thumb to
press, press, press forward. It’s okay for the
shoulder to come forward out of its retraction here. You’re wanting to
create a big, big stretch in the forearm and the wrist. Breathe deep,
breathe down into your belly. Think of our lateral breathing. Breathing into all four
sides of the torso here. Alright, awesome work,
now release. We’re gonna go
right to the other side. Send your left
fingertips out and down. Hey Benji! Right thumb to the
center of your left palm. My assistant’s here to
help us with this last bit. Find your breath. Press that right thumb into
the center of your left palm. Big stretch through
the wrist here, forearm. Breathing deep. Beautiful, then release. We’re gonna take
some wrist circles here. One way and then the other. And then to finish we’re gonna send the fingertips
out left to right. We’re gonna take a big
inhale to reach the fingertips all the way up towards the sky. Big breath, big stretch. Exhale, hands slowly
come together and down to your heart space, Anjuli Mudra. Take a deep breath in, lift the
sternum to the thumbs and as you breathe out send your fingertips
forward palms pressing together here and then
around and then down. This is our last moment here.
Breathe deep. Pressing the palms together. Finding a connection between the
knuckles and the fingerprints. Inhale in. Exhale, relax
your shoulders down. Inhale in again. And exhale to
draw the fingertips up. Hands to heart. Awesome work today. Repeat this practice
as much as you like, as much as you feel you need. Have a beautiful rest
of the day or evening. Let me know how it went in
the comment section down below. Love you guys so much. Namaste. (bright music)

100 Comments

  1. Happy February, my friends! Today's short session is perfect for a little check in to transform your mood/energy! 11 minutes for CARE. Are you taking some time to care for YOU?

  2. This was great to stretch out and pay attention to hands and wrists. I did find my upper back was achey whilst I did this video though? Perhaps need to do some strengthening? Or have you got any yoga videos to support this?
    ThAnks for all that you offer to the world with your happiness and yoga!

  3. Love this❤️ needed this since I started working in a office. Do you have a video for sinuses?

  4. thank you adriene!! 🙂

  5. I started following you early in 2018 to help me create a habit and a self care practice as I was preparing to become a registered massage therapist. I have been practicing since August 2018, and your yoga practice has helped me adjust to the new body aches and pains I feel all over. This practice in particular was fantastic for targeting my fatigued forearms and sore wrists. Other practices I have found helpful as an RMT are all the ones focused on the upper back, neck and shoulders. I appreciate you, I love the work you do. Thank you. Namaste 🕉️🧘

  6. I'm getting to this a few moths late. This is a jewel of a video!! Being a sign language interpreter by profession this was and will be a go to video for me. Anything hands, wrists, and shoulder care is so appreciated. Thank you Adriene 🙏🏻💜💫

  7. Today I learned that my left wrist is incredibly tight. I play four mallet marimba so I see myself repeating this practice again and again! Thank you and Namaste 🙏

  8. while i was doing these exercises my back started to pain. Is it normal?

  9. Omg I’m so in love

  10. perfect I am a masseuse great to stretch out my own fingers

  11. Thank you!

  12. Beautiful 😍 Thank you Adriene and namaste 🙏🏻 😂

  13. This saved my sore trumpeters right hand. Thank you so very much! May God Bless You!

  14. I had my exam today, and had to write soo so much ! My fingers were aching so bad! Honestly this practice made me feel so good , my hands are really to write more for the next two exams😁 Pray for me 🙏🏼

  15. I loved this, thank you!
    I am a barista and these stretches helped me feel some relief 🙂

  16. Day 62 of 90 with Adriene! I love the added benefit of finding my ways into different poses that 30 days give. Now I just keep building onto them. Warrior two Has always been hard for me but True 30 days help put into a different perspective. Then today in Care-February day 2 talked about different Perspectives and had a full circle effect and opened up my shoulders! Thank you yoga with Adriene team!!! You are helping me to learn how to take care of myself and find balance!

  17. Thanks you Adriene for this practice. It has seriously helped me with wrist and hand pain.

  18. thats my favorite exercise

  19. Wondering if there are any videos about how to strengthen the wrists-arms??
    I suffer from tendonitis and Im very very elastic so I have to REALLY go for it to feel anything stretch hehe

  20. I battle with curved spine, I felt this in my spine

  21. great session…and much more challenging than one might imagine…

  22. Great for Boxers!

  23. Hairstylist in pain here. I think implementing this beginning and end of day could save my career. Thank you. I did it yesterday for the first time and I didn’t wake up middle of the night with pain

  24. Is nice to see yoga specifically for the hands! I have Raynauds and Dupuytrens iin my hand as a result of severe trauma. I know this will help with range of motion and tightness! Hope to see more. Thank you so muck!!

  25. THANK YOU! I'm starting to get arthritis in my hands and elbows and the pain was son intense this morning that I didn't think anything would work. I just finished this session and there's no tingling at the moment. I can move them without pain which is great because I work at a computer all day so THANK you again. You're the reason I started practicing yoga. My husband and I started going to a class twice a week. I love to supplement your sessions when I have time.

  26. Adrienne, I've been following your yoga vids for a while now, and I just want to say thank you so much for donating your time and energy to the world. You bring so much light and good energy to the world, you gorgeous goddess. Thank you!

  27. So awesome. I am a jazz saxophonist and spend hours every day practicing and playing. I find after a long day of playing that my hands, wrists and fingers are tense, clenched and exhausted. Thank you so much for this class. I feel like it's released positivity all over my body. I must have been carrying all my stress in my hands

  28. This was amazing, I will keep on doing it, I work no stop on a computer, and taking time to do this felt so great and relaxing, I do this one along with neck shoulders, and upper back videos.

  29. Who knew i needed that so bad,.this vid rolled on from a tired leg sequence and i thought hey why not. Def gonna incl in my regular practice as it's so good as i.hold dumbbells for my other workouts. Thanks AL

  30. Wow! Totally didn’t think this one would be a challenge, just nice and relaxing…nope! This felt so great in my right arm and even into my back. Will do this one again 😊🙏

  31. This is a guitarist's best friend. Thank you so much!

  32. This was very helpful. I am always very hard on my hands. It would be helpful to see this from a side angle when you start pulling on one hand with the opposite. The angle to pull was a bit confusing for me toward the end, Thank you for providing such a great variety of videos. It seems like I'm trying a new one every day. That Benji is such a great assistant, too.

  33. You have no idea how much I need this – every day! Thanks Adriene!

  34. Thanks for this. Very helpful. Your voice is very relaxing as well! Hi, Benji! 😉

  35. Thank you for this video! This was perfect after wall climbing session❤

  36. I work in the trades, and this exercise is super helpful

  37. Another awesome session. Thanks for sharing 🙌🏻

  38. You shine like a star deep up in the sky at night then one day time comes you get is bright as the sun so amazing so wonderful you and Benji know how the story goes love always🌹🌹🧘‍♂️

  39. Bro the dog dipped 😢

  40. Fantastic. Saving this into my YouTube yoga folder on my phone, as a mechanic and gym goer my hands and wrists take a beating daily and I've never done a focused session on them before, this feels so good after and I know it will benefit me in the long run. Many thanks.

  41. As usual Adriene has worked her magic. I’ve been having trouble with one of my finger joints for weeks now and it already feels a whole lot better. Wow. Thanks 🙏🏾🧘🏾‍♀️💕

  42. Great and inspirational!!😊

  43. this is AHmazing, as usual. Thank you so much.

  44. Hi Adrienne!!! My hands start to hurt a lot after my three month of yoga!!! Any advice?

  45. Really like this one and would appreciate another one for the stiffness/weakness caused in wrists and elbow area from phone usage 🙂 because my wrists def hurt sometimes when im doing traditional yoga postures

  46. Sweet Benji knows how to make an entrance xxx so cute

  47. I've been really struggling with my left wrist for the last few days and this helped A LOT! It feels much more relaxed & "soft" now. Thank you so much <3

  48. I wasn't even aware of any tension in my wrists before this, but after this I was aware of how much less there was

  49. This was awesome! My hands and wrists feel super happy now. Thank you, Adrienne 💕

  50. Its worked for me i feel the pressure in my upper body thank you very much

  51. A perfect practice that helps my body heal itself. Thanks, Adriene!

  52. Yo! That was brutal! Thanks Adriene. I've been having some trouble in my right wrist and while doing this practice I realized I have so much tension in the shoulders so this could be part of the cause.

  53. I decided today to start doing yoga in the morning and at night. I'm currently going to high school in Japan and I have been affected by an australian virus carried by mosquitoes called Ross River Virus. If you have any pointers on how I can help combat my constant joint pain I would be so grateful. The doctors can't do anything and I'm open to any methods that will help even a little.
    I'm also planning to start kendo soon and I know that I will be very stressed from waking up at 4am and coming home by 8pm at the earliest every day so anything that I can do to stop fatigue and joint pain and swelling is a must.

  54. Love this one. I'm a massage therapist and get pretty tight forearms. This and the other wrist video you have are amazing!

  55. I really appreciated this. I use my hands every day for my job and this has started to make a positive change in the feel and awareness of my hands and wrists. Thank you.

  56. Dearie you're just the blast of sunshine that I need when I'm stuck in the barracks. Thank you for being you! <3<3<3

  57. Mam your yoga helped me today feeling better

  58. loved this video! and feels wonderful to add to another video if my wrists and hands get sore. will be doing this repeatedly, thank you for sharing! oh, and also wanted to add that you have taught me everything I know about yoga and I love this journey that we are on ♥️ will forever be sharing your videos with anyone and everyone. I am a true supporter and will love you no matter what!! thank you thank you thank you 🌸

  59. This made me yawn too, but that's a good thing (:

  60. As a hairstylist of 16 years, this works wonders for my hands. Thank you

  61. It works. 😊

  62. Thank you 🙂 I feel really good after this practice. I value the stretches and flexes in this practice along with YWK's, SBY's and Brett Larkin's yoga for wrists. 😍 They are each a little different.
    Now my neck is feeling like it needs special treatment – time to move on to the rest of the body!

  63. Lovely Adriene thank you for the amazing videos. Every single one of them is just perfect! I can't wait every morning to step on the mat with you and Benji 🙂 Lots of love and gratitude!

  64. I do a lot of climbing and this is by far the best quick help for climbers elbow. I probably do this session once every two to three weeks.

  65. Hooly cow, that helped a lot. Will be referring back to this video after work daily!

  66. im a drummer with tired hands. this was brilliant . thank you. liked and subscribed 🙂 .

  67. Thanks Adriene! I found your video whilst searching for videos to help with my wrist tendonitis. I hoping this will help.

  68. I love this video!! I’m a massage therapist and these stretches help so much. My arms, wrists, and fingers have been really tight lately but now that I’ve found this, I’ll definitely be loosening those muscles up.

  69. LOVE LOVE!!! My hands were hurting soo much since yesterday!! I feel so much better now!!!
    Thank you thank you thank you❤️

  70. So amazing coz I've some wrist pain but while I'm struggling to hold the pose, my arms and shoulders are like, guess what? Your pain is not from the wrists!!! Thanks for this <3

  71. Exactly what I needed. Thank you Adriene!

  72. Thank you so much Adriene! I’m a pianist and this feels SO good for my little fingers and is helping me find more flexibility in my piano playing as well as strengthening my yogi fingers!!

  73. This is not a quickie, watching you breathe, geez, just show the exercises

  74. I love your videos, any tips on how to not accumulate tension in the back while sitting up?

  75. felt good
    I just recently developed symptoms of arthritis and am looking for ways to alleviate pain, this helped 🙂

  76. Very relaxing. Thank you!

  77. This was great! I am a 75 year old woman with arthritic hands and wrist and this felt GOOD. Thank you.

  78. Thank you for a yoga video that I can do. Great.

  79. So good… Namaste <3

  80. 3:43 Whoa, my jaw WAS tight after pressing my hands like that. I'm sold. You know your stuff. Subscribed!

  81. Excellent as always! Thank you Adriene ,❤️🙏🏻

  82. Excellent. Thank you

  83. Fantastic session. Thank you very much!

  84. Exactly what I needed today!! Thanks a lot!

  85. Is bingo an Australian blue heeler?

  86. I have poor blood circulation, my bones pain continuosly badly…my ortho doctor said i show symptoms of fibromylgia, this yoga sequence made my hands feel …. at ease… i am gonna do this everyday and see if it helps the pain

    Edit: doing this for over 2 weeks now along with following one more video on same topic.. total time 30 minutes and my pain is literary… no more… along with taking early morning/evening sunlight for atleast 30 minutes.. Thank you !!

  87. Thank you ❤

  88. Amazing how much calm I created it felt or in tune with, doing a hand practice

  89. just discovered Adriene and competed her routines for the wrist. I love her practice, she explains well and is interesting to watch. and already my wrists feel relaxed and strong. Thank you Adriene.

  90. Thank you! This is so helpful <3

  91. Doing a handstand training course at the moment, so this yoga practice was just the ticket! Thanks. Namaste xo

  92. this is a life-saver! big thanks from all my ten fingers, plus my forearms, elbows and shoulders!

  93. awesome. thank you!

  94. Booo!

  95. This felt really nice

  96. Thanks again💪

  97. This was perfect! I just had surgery on my wrist and everything my doctor and physical therapist have suggested and have had me try only seem to slow my progression down. This has been what I need to get going and stretch my wrist and arm out, thank you!

  98. Idk if you will see this but you have saved my hands I’m a dog groomer and my wrists get so sore after a long day this is amazing thank you! Ps Benji is so cute!

  99. This is perfect for me as I am a passionate knitter and knit as much as I can. While I don’t experience pain from knitting this video is a wonderful stretch that feels so good.

  100. day 141th in books

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