Yoga for Strength | Weight Loss & Toning | Joints – Wrists & Ankles

hi everyone welcome to Rachel Pichleryoga my name is Rachel today we are gonna be strengthening our wrists andour ankles so I've tried these moves these exercises with my in studio classand went over pretty good so I wanted to share these moves with you guys as wellI do suggest

grabbing a block or a book or even a wall could actually work forthis class so just a suggestion not a requirement so if you can grab somethinggo ahead but if not let's find a little bit of space to move and get started all right so we're gonna start

on ourhands and knees so move your block or if you do have a prop you can use just tothe top of your mat and come on to your hands and knees so we'll use it in alittle bit so tabletop position spread those fingers nice and wide bring yourknees

in so that they're underneath your hips and I want you nice and balanced soall we're gonna do here is start to shift the body weight forwards bringingthose shoulders past the wrist maybe the fingertips and then shift it back andwe're just gonna keep doing a little rocking movement forwards

and backwardsjust nice and gentle warming up a little bit stretching before we start to movealong nice you guys so just do another rock forwards again you can bring littleshoulders as far forwards pass those fingertips as they want to go just pushyour palms into the mat and then pull

them back one more push those palms andthen send them back awesome you guys alright take the top of your hand nowand just bring them to the mat just a quick counter stretch for the wrists ifyou'd rather sit you could just simply just pull your hand towards you withyour

arm out nice and straight all right but we're gonna bring our hands backdown onto the mat so whenever you feel good you can continue to give yourself anice little wrist massage if you'd like but finding your way back into yourtabletop when you're ready and then we're just gonna

lift the balls of thehands the palms off the floor and then drop them back down lift them up just alittle bit push the mounds of the fingers into the mat and then drop themback down so you might be feeling kind of like a nice stretch of the palmsmaybe

even into the fingers but you're strengthening your wrist at the sametime so good it's a few more here push the finger bounds so just the ends ofthe fingers into the mats lift the rest of the palm and then youmight even start to feel this up into the forearms

let's do three more threemore two more if you can if you can and then one last one perfect nice you guysalright sit on your heels shake it out a little bit shake it out a little bit ifyou want to do the counter stretch you can do the counter

stretch I'm justgoing to bring my hands to the mat just takes it a little bit deeper and thenwe're gonna come on up into downward facing dog so bring your hands back downtuck your toes lift your hips up downward dog use an inhale look betweenyour hands and exhale we're

gonna walk our feet all the way up to the top ofthe mat alright so you can have your feet together or hip width apart up toyou but I want that block underneath your hands however if you can fold andyou can plant your hands on the floor you can

just use it use the floor butI'm gonna use the block for for now so we're gonna be lifting our heels off themat so push into the balls of the feet lift the heels as high as you can theymight be just slightly off the mat they might be really

high off the matwherever you can get them then we're just gonna find our balance so we'rekind of cheating we're using our hands to support us but that's completely finelet your head be nice and heavy so if you're looking to your block right nowlike I am or your hands

look to your knees bring as much length into the backof the neck as you can keep those heels lifted if you ever need to bring themdown though you bring them down but you're gonna create a lot of heat to leta fire a lot of strength through those ankles

with those heels lifted nice youguys take one more inhale and exhale lower your heels down inhale start tolift your upper body half way up exhale fold forward inhale lifthalfway against our heels are down exhale as you fold okay reset plant yourhands either on the floor or on your

block or your book or maybe you're usingthe wall but lift the heels up lift this lift and then settle in for just a fewbreath so we're folding we're balancing you might be getting a nice stretch tothe back of the legs through that spine let the head be heavy

look to your kneesbreathe nice you guys take one more inhale exhale lower your heels back downtaking inhales you lift up halfway and exhale plant your hands step your feetall the way back into your downward facing dog just shake it out a littlebit shake it out and then we're

gonna bring our knees all the way down alrightso we're gonna set up that tabletop and we're going to do the same wrist wristmove I don't know I didn't tie my hair back at the starts but let me justquickly do that so find your hands and find your knees

spread those fingerswide and we're gonna start again by just rocking forwards as far forwards as youcan push the balls of the hands into the mat or the palms I don't know why I keepclaiming them balls of the hands shift your weight forward and then send itback nice you

guys only going as far as feels good maybe your shoulders areright over top of your wrists and that's as far as you want to take it as thosewrists allow you to do one more and then push it back awesome you guys so takethat little counter stretch a little

massage if you need ityou could keep keep doing your rocks if you want but be nice and gentle so thosewrists are nice little joints that are really important so bring your handsback down when you're ready and then keep the fingers planted and the fingermounds the thumbs can come

if they like but you're just lifting thepalms up drop them down lift it up drop it down lift it up nice you guys so thefingers are pushing into the mat the top part of the palm the finger mounds arealso pushing into the mat it's just kind of the

part close to your wristthe middle of your palm that's lifting now you see you guys let's do three moreand two and last one some work you guys sit on your heels take all the weightout of your hands do your counter stretch or your little wrist on wheneveryou prefer

some job you guys okay so we're gonna come back intodownward facing dog lift those knees up hips nice and hightake an inhale look between your hands exhale walk or step your feet up to thetop of your mat okay from here inhale lift up halfway and exhale let's foldyour

hands can come to your block or the floor we're gonna bend our knees we'regonna bend our knees I'm just gonna move back a little bit so that I'm in themiddle of my mat so I want you to bring your hips nice and low as low as you canget

them like you want to sit on your heelsbut our heels are lifted off of the floor so this block or the wall can bein front of you is gonna come in real handy right away so just lightly pushonto the block or you could also use the floor for

this but we're gonna work onour balance a little bit at the same time that we've strengthened our anklesso that sounds pretty fun how do we do that how do we do that you're just gonnastart to lift the chest you want your to stack your shoulders above your hips

andthen maybe you can let go of the wall or of the block that you are using and justrest your hands on your lap and breathe and then notice what your heels aredoing can you lift them just a little bit more a little hightire balancing on the balls of

those feet and since we're taking all the bodyweight into the balls of the feet into those ankles we're creating strengthnice job you guys a lot of concentration required in this one who's still in itlet's bring our hands to the floor whew ah really felt that so bring yourhands

to the floor you can move your block out of the way and then just shakeyour feet shake out your ankles whatever feels good that's so good nice job youguys all right you can have a comfy seat if you would like or you can lay down orwherever you want

to go but we're done we're doneit's Friday for me and I don't know about you guys but it's Thanksgiving onMonday for me so a long weekend that means no class with me on Monday so Iwill see you guys on Wednesday and yeah have a great weekend maybe a

longweekend have an awesome day awesome everything I love you guys thankyou so much have a great day that's the last time I'm gonna say ithave a great day one more time namaste

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