10 min HANDS FREE Morning Yoga (no downward dog or plank)

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Duration: < 15
Style: Vinyasa Flow
Level: Intermediate
Focus: Morning Yoga, Yoga for Strength, Yoga Without Props
Teacher: Kassandra Reinhardt


Good morning, thanks for practicing with me today! In this 10 minute morning yoga class, I’m going to take you through an energizing and powerful yoga class that won’t involve any downward dogs, planks or chaturangas.

We’ll work a lot on our balance and leg strength wit this short flow while of course giving ourselves a nice stretch. This is an intermediate morning yoga class with no props required. If you’re dealing with a wrist or shoulder injury, this is a great option for you. Sometimes it’s also nice to just take a break from those poses.


  1. Rebecca DiGiuseppe

    Great video! Would love to see more hands free; i have carpal tunnel which can make it hard to put weight on my hands and wrists.

  2. mariemartin83@gmail.com

    This was a fun option! I do have a suggestion! How about a short session (about 10-15 mins) that you dont need yo use a yoga mat?

  3. Stacey Sherwood

    Agreed! Some more shirt hands free options would be great. Like Rebecca, I have weak left wrist due to a horse riding injury, and sometimes it is great to do a class without having to worry about putting pressure on it.

    • Stacey Sherwood

      Short* 😂

  4. Angela Hasouris

    I would love more standing/hands free/balance sessions! Keep up the gteat work!

  5. beth martin

    Loved that as i have a bad shoulder 😀

  6. gkasaundra@gmail.com

    Yes please more of these! I’m getting close to almost being healed from a dog bite on my hand but these flows made it easy for me to still incorporate my favorite form of movement into my healing journey.

  7. Ash Smith

    Love these hands free practices! Especially for during menstruation. ♡

  8. Amber Nelson

    Great flow. I too would like more hands free. I’m a massage therapist and already do a lot of pushing and wrist extension. Thanks so much.

  9. Anjali Rao

    Great short practice. Would love more hands free.

  10. CBoyle

    Thanks for this new hands free session. Would definitely love more of them please!!!

  11. Katja

    Loved it! And yes please to mire hands free or minimal hands required. 😃

  12. Baerbel

    I really enjoy hands free yoga! Among others I love balancing poses🤗

  13. Elke Schwalm

    One of my all time favourites! My word id strengh. Thanks, Kassandra

  14. rouinerk@gmail.com

    Tq My word is Joy. More hands free and longer if you please.

  15. Meaghan Boeing

    This is great! I would do more even if I wasn’t battling a bad wrist, but I am even more appreciative today. Thank you!

  16. yogilisa

    Yes!! More hands free practices ❤

  17. Sarah Eggleston

    I really overworked my shoulders yesterday clearing brush in my yard, so this was the perfect practice to loosen them up while giving them a little break. Plus, i totally need practice of balancing poses. Thank you!

  18. ortal sharlin

    I would love more hands free and balancing poses! Thanks

  19. Kylie Biaggi

    LOVE this!! Very challenging while giving my wrists a break. I love yoga but struggle with wrist pain most of the time during practices. I have pain from persistent ganglion cysts. Thank you, Kassandra!

  20. Kylie Biaggi

    Also, more hands free classes, please!

  21. Liz Herbst

    Balance was a challenge. But im working on it!

  22. Beth Ann Mohr

    thank you this felt very good

  23. Lena Eliasson

    Loved it! I don’t know why but thé balancing poses went much easier wuthout going down on my hands in between!

  24. Jacqui WIlliamson

    Loved this for the morning. Thank you.

  25. Delphine Goswami

    Loved this class! I broke my pinkie and it was just perfect!

  26. Eva Bürstmayr

    That was a really nice practice. I’m staying in hotel this weekend and forgot my yoga mat at home. This is perfect to do on the carpet floor and a nice break for my wrists. :). Some more and/or longer hands-free classes would be cool

    • Eva Bürstmayr

      But above all that: Thank you Kassandra!

  27. Jennifer McMillan

    Great practice. More sessions like this please

  28. Patricia Brune

    Thank you ♥ thank you ♥ thank you from the bottom of my heart! I have rheumatoid arthritis and so much joint damage in my hands and wrists. I joined your app for the yin practices, but truthfully I do need a physical challenge. I hate that RA took my flow/power yoga practice from me – but this made me feel whole again. I need these types of poses for bone health. I would be so thankful for more hands free practices.

  29. Sandy Koppelman

    I would be grateful for more balancing and standing poses. I love the vinyasa but really need to grow my strength and balance. I would also like to start to develop a headstand practice and could use your instruction to start at the beginning. Thanks Kassandra! Namaste to all. ❤️✌️

  30. Melissa Bridges

    That was tough! Evidently I do need more of these sequences. I would like more evening 10 minute classes I did the 30 day evening and have been going through the others.

  31. Renee Hernandez Greenfield

    More hands free flow would be great! This was challenging! I need more, to help me get stronger. Thank you Kassandra!

  32. Mary McElman

    Love a bit more hands free. Ive recently injired my shoulder. This was great. A bit of modificstion for arm but not much. At least it got me back onto the mat!

  33. Sonja Sanderson

    Love this hands free vedio! Keep them coming!

  34. audrey sauvy

    YES !!! Please !! Nice video, 10-15 mins are the best for me before going to work ! And without hands is even better 🙂 Thanks

  35. Annette De Thier

    Liked the hands free aspect of this practice just for a change. Thank you.

  36. Scarlett

    Really enjoyed – i live balances and always like to practice them x

  37. Beth Ann Mohr

    thank you. I did not realize how sore my wrists are. much loved

  38. Michelle Wright

    This was brilliant and gave me so much energy. Often downward dog feels like a struggle and heavy in the morning so was lovely to do hands free. Please do more! ❤️

  39. astrid kjolberg

    Hello there… I’d love some longer no hands classes maybe with some exercises for sore wrists and hips… thank you for the daily joy you bring! Love, Astrid

  40. Sandy Koppelman

    More please. Never enough emphasis on balancing practices when practicing at home. Thanks!

  41. Clare Donohoe

    Thank you i qm recovering from a hernia operation on ab wall with mesh so planks are difficult as i ease back into practice..that was so helpful 🙏

  42. Ritu Rohatgi

    Loved this practice. Thank You

  43. beth martin

    Please can you make more of these, 😀

  44. Terri Allen

    Love it! Please add more classes for injured yogis.

  45. Crozich

    I absolutely love this class – keep coming back to it again and again thank you!

  46. Kari

    Love this! Since my wrist surgery I have had trouble with a few yoga poses. So this is perfect, thank you!

  47. Michelle

    I love this one for when I am in a hotel and don’t have my yoga mat.

  48. Sofie Rhodiner

    More like this, please ❤️

  49. kuestenfuchs

    I pulled something in my wrist this week while climbing, so this was perfect! My intention is gathering my energy.

  50. Andrea Matney

    Yes, more hands-free practice because of a shoulder injury. Thanks!

  51. Jill Miles

    I LOVE this class and would like to see more hands free please!!

  52. Holly Kominsky

    I like this because it focuses on my balance! Gratitude!

  53. Cindy Staley

    I have wrist pain— this was aaesome and would love to see more!!

  54. christinal359@gmail.com

    Loved this, definitely more hands free would be great, I have osteoarthritis. 💕

  55. youngplace@hotmail.com

    Yes! Love to do hands free to give the wrists a break! Thanks

  56. Cynthia Villegas

    This couldn’t be more perfect for an injured arm! Thank you for always thinking of all different types of situations people go through. It means so much!

  57. Faith

    Yes, more of these please. I type a lot and my wrists and hands get cramped. So this is very helpful. Thank you Kassandra!

  58. Nadine

    Sprained my thumb. This was wonderful and as someone said earlier great for hotels. You are awesome.

  59. Dawn Dinwoodie

    Carpal tunnel makes my wrists a liitle pain durung yoga. I often use fists in postures to avoid bending my wrists.

  60. Michelle Nevers

    Great class, my wrists were a bit sore and this was just right. Loved the balance exercises too. Perhaps another of these no hands class to choose from would be great for those days when wrists or shoulders are a bit sore!

  61. Ann Darnell

    Yes please some more like thos would be great . loved this

  62. Cinzia Pellisseri

    Very nice!!others like this very appreciate…

    • Kassandra

      Check out the filter and then focuses for more hands free flows

  63. Melissa David

    Loved it. More like this would be great!

  64. Elizabeth Johns

    Thank you so much. I would love to see more hands free! My wrists and hands are a constant challenge. Thank you.

    • Kassandra

      It is always on the to do list!

  65. Therese Argoud

    Yes, more hands free classes please. Thank you!

    • Kassandra


  66. angie

    Wow. This was everything I need to start the day. Thank you! I love to see more of these 🙂

    • Kassandra

      So glad

  67. Jamie Smith

    For 10 minutes this got my heart going! Love it 😀

    • Kassandra


  68. airman.pankdawg@gmail.com

    I have carpal tunnel in my right wrist and this practice was perfect. I would love to see more of these. Thank you!

    • Kassandra

      So glad it’s there for you. Always on the to do list

  69. Jennifer Keenan

    Still fighting rotator cuff injuries on both sides, so these hands-free practices are keeping me sane. Thank you! Always up for more!

    • Kassandra

      Wonderful that they can be there to help you

  70. Dvmedei

    Also fighting shoulder pain which prevents me from doing planks but I still need a challenging short practice that elevates my heartrate. Would LOVE to see more of these options!

    • Kassandra

      Happy healing

  71. Jessilyn

    Love this. The balances were very powerful and rewarding. My word: direction

    • Jessilyn

      Update – my intention is: balance.

  72. kim stamer

    Thank you. Recovering from a broken wrist and reconstructive hand surgery. Please post more similar to this.

    • Kassandra

      Happy healing

  73. Judith Bellamy

    I did this practice without the mat, on firmer ground and found balancing easier. Namaste.

    • Kassandra


  74. Jamie Smith

    Wonderful hands free flow! Confidence os my word

  75. Shelley Gripich

    Almost did a yogi squat❤️

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