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 Replies to “Yoga For Hands, Fingers, Wrists | 11-Minute Yoga Quickie | Yoga With Adriene”

  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. 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 always๐ŸŒน๐ŸŒน๐Ÿง˜โ€โ™‚๏ธ

  3. 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.

  4. As usual Adriene has worked her magic. Iโ€™ve been having trouble with one of my finger joints for weeks now and it already feels a whole lot better. Wow. Thanks ๐Ÿ™๐Ÿพ๐Ÿง˜๐Ÿพโ€โ™€๏ธ๐Ÿ’•

  5. Really like this one and would appreciate another one for the stiffness/weakness caused in wrists and elbow area from phone usage ๐Ÿ™‚ because my wrists def hurt sometimes when im doing traditional yoga postures

  6. 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

  7. 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

  8. 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.

  9. 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.

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

  11. 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.

  12. 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

  13. 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 โ™ฅ๏ธ 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 ๐ŸŒธ

  14. Thank you ๐Ÿ™‚ 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. ๐Ÿ˜ 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!

  15. 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 ๐Ÿ™‚ Lots of love and gratitude!

  16. 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.

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

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

  19. LOVE LOVE!!! My hands were hurting soo much since yesterday!! I feel so much better now!!!
    Thank you thank you thank youโค๏ธ

  20. 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

  21. Thank you so much Adriene! Iโ€™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!!

  22. 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 !!

  23. 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.

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

  25. I found this video tonight before I went to bed because I was looking for finger, wrist and hand yoga to help my sore hands. I just got the new iPhone pro max and I have never had a big phone and am developing some pain cause of how big it is. Hoping this will help!

  26. 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!

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

  28. This is perfect for me as I am a passionate knitter and knit as much as I can. While I donโ€™t experience pain from knitting this video is a wonderful stretch that feels so good.

  29. I'm an upright bassist, and I actually had an experience with tendonitis in the wrist last Spring. Musicians, especially string players, are always looking for movements to relax/soothe our wrists and fingers. All these movements were FULL of sensation and very opening, especially the last one. I'll be continuing to practice them!

  30. Thank you, Adriene! Just what the wrists/body neede and I loved Benji's re-entry into the frame ๐Ÿ™‚ he is so bloody cute! (That's Aussie for very cute haha)

  31. I broke my wrist a year and a half ago. The bone is fully healed. But, I haven't managed to regain full strength and range of motion. I've been considering giving yoga a try. I'll give this a go for a few weeks and see what happens.

  32. Love this video so much! I've been having a lot of pain in my right ulnar nerve this has helped so much thank you!

  33. WOW. I have been doing yoga regularly for years (especially with you!) but I never did a practice for my wrists. Working in an office the past 6 months have made my wrists achey and I was really craving some love for them… had no idea I would find it so challenging! Very rewarding. Thank you so much…. eviidently I need to revisit this one some more โ˜บ

  34. Oh I love this one. It's been on my radar for a few days and finally participated with you and Benji. Gonna share this around, perfect for those wrists. Now to find something to help my elbow which was injured many years ago.

  35. Wow! I've struggled with hand & wrist pain for years, and had a recent flare-up from my new job. I did these simple exercises a few times and had NO PAIN all day! Thank you so much!

  36. I like this but I don't feel like I'm stretching the back of my dominant hand enough. I've been having increasing stiffness in the back of my dominant hand since I started a trimming job. So I'm using my hand in a constant motion all day. What would you suggest to relax the stiffness/ pain in the muscles/ tendons in my hand? I am slightly concerned for the development of issues later on as my mom developed a cyst on the back of her right hand and performed self surgery to remove it. (yikes) I'd love to not ever get to that point, & I'd appreciate any suggestions/ a video for trimmers/ people who are constantly using scissors. I appreciate & am grateful your channel, you're my favorite yoga channel to come to!

  37. Perfect video for someone whose done 10 years of plumber working and learning to be more gentle and loving with everything!
    And so much love and respect, glitter and stars to you, Benji and whole team who's behind these videos! These videos helped me back to life after LOOONG period of diving in deep waters, got also help from professional health care and other YouTube videos but allways came back to these videos and your videos were just a right way to help a man as stubborn as I was. ๐Ÿ˜ฌ๐Ÿ˜…
    Alot of people had lost theire hope for my recovery but na-a, here im rolling soft and strong after almost since 3 years that i accepted 30 Day challenge and over decade of mental problems which i can honestly say are no longer issues im dealing with.

    Thank you ADRIIEEENE!!! and SMUASH!! ๐Ÿ˜š <— big friendly flykiss to whole team! Greetings from Finland! ๐Ÿ‡ซ๐Ÿ‡ฎ

  38. Hey folks – quick question how do you know if you are overstretching as I understand thatโ€™s a potential risk in yoga?

  39. This made my wrists and hands feel amazing! Iโ€™ve been dealing with tendonitis for a couple of years and this is exactly what Iโ€™ve been looking for. Thank you!

  40. Even with such a simple practice, I got lost in it. I never worried about the time or thought about anything other than exactly what I was doing. It was almost like movement meditation. I have acute carpal tunnel and it's videos like these that save me.

  41. I am a flute player and feels amazing to do this between my practice…!! I love the sensation that my fingers have when touching my flute again after this small video!! ๐Ÿ˜€ I think any musician would love it!
    Also the dedicate series helps my breathing and sound in a fascinating way!!

  42. Oooh yeah! As a jeweller my hands are always giving me, and even if i massage them regulary they hold a lot. What a Great Video! I knew that physically i needed it but didn't know how much i hold in them, i was finally able to say goodbye to old projects and make some room for the present ones!
    Thank You ๐Ÿ™ From Paris, a Huge Namaste to Adriene and All my fellow yogis ๐Ÿ’•

  43. After 10+ hours of intense computer work yesterday my hands were killing me this morning. So glad I found this video. 100% better!

  44. Considering how I felt prior to this yoga sequence … this one has a very yummy outcome… the power of yoga, joint care, and stretches with synchronized breathing is truly marvellous : )

  45. Came here after Day One of Home when I noticed my wrists arenโ€™t very flexible these days, which makes tabletop and similar positions hard. Love how quick this is! Iโ€™m hoping to add it to my daily practice, we will see how flexible my wrists can get with regular practice!

  46. Thank you!!!! I was having bad pains in my left arm and couldnโ€™t seem to stretch it out. Iโ€™ve only done this workout once and Iโ€™m immediately better! I really appreciate your videos – you always seem to have just what I need ๐Ÿ™‚

  47. My wrists feel amazing after this! Carpal tunnel usually makes my wrists/hands achy, numb, and uncomfortable but this helped soooo much ๐Ÿ’–

  48. My wrists feel amazing after this! Carpal tunnel usually makes my wrists/hands achy, numb, and uncomfortable but this helped soooo much ๐Ÿ’–

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