The ‘Yoga Without’ Series: Yoga without Arms

This week’s ‘Yoga Without’ class is a 20 minute, beginner’s Yoga without Arms class. That means no downwards dog, no arm balances and no planks. We will also not raise are arms above our head at any point. You can however still use the arms to help with balance and also to assist the legs during a couple of the poses.

Yoga without Arms Class

Props

You can do the class with no props, however if you have tight hips you may like to have a couple of yoga blocks or old books. I also like to have a towel or blanket for some extra padding.

If you were thinking about investing in some yoga props, a yoga mat and a couple of yoga blocks is a good place to start. I quite like Yogamatters for yoga gear. They have a range of different yoga mats for all budgets, as well as yoga blocks. But, there are lots of good retail options out there.

Yoga Class

Yoga Pose & Exercise Benefits

The Toe Game in Mountain Pose

I love the toe game! And if you’ve done a few classes with me, then at some point you’re likely done the toe game. But what is it all about?

Our brain is quite connect to the parts of the body we use often – such as our hands and our mouth. However, our brain isn’t as connected to our feet. This means that though we have lots of neurons that connect our brain to our feet and toes, we’re not that great at using them. This toe game help to reconnect the brain to the feet. It’s also a bit of fun.

I’ve summarised this in a nut shell, however there are lots of studies done on these neuron pathways, one of the most interesting is this study on feet painters.

The toe game is also a good way to lift the aches in the feet. This means while in standing poses we’ll be more likely to distribute the weight evenly through the 4 corners of the foot, instead of collapsing into the arch of the foot.

Bridge Pose

Bridge pose is a fantastic pose for a number of reasons. It strengthens the glute muscles. Opens the chest and shoulders. Stretches the spine, the hip flexors and the thighs and the back of the neck. This pose is also a gentle inversion, which is great for calming the nervous system.

During this pose it’s important to keep the feet hip distance apart and try and keep the knees over the ankles. This means engaging the glutes as you push the hips up. Also keep some space in between the chin and the chest (I usually suggest the size of an apple). Also, don’t move the neck in this pose – keep the gaze up.

Reclined Butterfly Pose

Reclined butterfly pose is a restorative pose, which calms the nervous system. The pose is also great for stretching the inner thighs, groins and knees. If you have tight hips or would like to get the maximum restorative benefits, then pose can be done with blocks supporting the thighs.