Intense Flow with No Planks or Chaturangas (Wrist Free Yoga) - Five Parks Yoga Class

This yoga class is designed to create heat in your body - your feet, legs, core - and even your arms! There will not be weight-bearing postures throughout the course of this practice. If you are dealing with wrist, elbow, or shoulder injuries or discomfort, but want some heat, this practice is perfect for you.
After a complete warm-up, standing poses will include chair pose with variations. We move toward standing postures with holds and arm variations. Warrior 2 with straight arms, cow face arms, and eagle arms. Enjoy 5 pointed star, prayer squat, crescent lunge dips, and more!
Balancing postures include airplane, tree pigeon, star, skandasana (side lunge) and twists.
Increase heat in your core around the 40 min mark with boats, twists, and a low boat hold.
Finish your practice with reclined twists, knees to chest, happy baby, and Savasana.
Looking for more wrist free yoga classes? Here's an entire list of them!
• Wrist Free Yoga Classes
Namaste, Erin
------
😍 Want to help support Five Parks Yoga to create even more classes? Your small contribution makes a HUGE difference to us and matters a ton. Consider becoming a supporter at: fiveparksyoga.com/support/
👕 Have you seen our newest merch? Yoga mats, tanks, t-shirts and so much more! New designs are released all the time, so be sure to check it all out!
five-parks-yoga.creator-sprin...
✈ 🏝 Want to join Erin and her team on a Yoga Retreat in Costa Rica?? We host multiple retreats per year and we'd love to have you join us! Learn More: fiveparksyoga.com/yoga-retreats/
📅 How about 30 days of yoga? Join one of our Free 30 Day Yoga Challenges and we'll send you a new class every day for a month! Sign up for free at: fiveparksyoga.com/challenges/
🌴 Did you know you can rent Casa Colorado where we film all of our classes for the perfect tropical family vacation? Exclusive discounts for Five Parks Yoga subscribers at fiveparksyoga.com/casacolorado/
🎵 Want to add Music to your yoga class? Erin has a bunch of handcrafted yoga playlists just for you! Head over to fiveparksyoga.com/music/ to explore the collection
#yoga #homeyoga #yogaretreats
Yoga Instructor: Erin Sampson
Location: Arvada, Colorado
Visit us Online: FiveParksYoga.com
Follow us on Facebook: / fiveparksyoga
Follow us on Instagram: / fiveparksyoga
Special Five Parks Students Offer! We have a special discount for you on the same Singing Bowls that Erin uses in her classes! Save a full 20% on Singing Bowls with coupon code "IMSAVE20" on their Amazon store at: amzn.to/2LbXLYl - Erin loves her Silent Mind Singing Bowl and you will too :)
Sign up for news about Erin's upcoming yoga retreats!
fiveparksyoga.com/yoga-retreats/
Do you have a class request for Erin? Let her know!
fiveparksyoga.com/classrequest/
Want to know Erin's favorite Yoga Mat? Favorite Yoga Pants?
fiveparksyoga.com/reviews/
Produced by Tamarindo Films: tamarindofilms.com/
#yoga #homeyoga #wristfreeyoga

[@kathyscottbusse2856]

I broke my thumb five days ago and I am now entering into a world of wrist free yoga. I did this series and I was pleasantly surprised by how challenging it was for me. The sequence definitely is going to be one I will return to. It will definitely be a series that will help strengthen my body and also my patience with healing and calm my mind. Thank you again for sharing your wonderful talents with us.

[@applegreentech]

Hope your thumb is better

[@karinekmk9293]

Wow the title is perfectly accurate : this flow is no joke ! Erin is deeceiving bc she speaks with a very gentle and calm voice, but I was dripping in sweat and shaking like CRAZY ! ! 🔥🔥

[@mellowyellowlilly]

Ive been practicing with your videos for years now. I love your teaching. I am not afraid of challenging myself with your guidance. I have become stronger, mentally and physically. Thank you so much for every videos you created.

[@bridgetodonnell8518]

I HAD to jump on here after this workout, Erin. I am working through a repetitive strain wrist injury and have been feeling completely lost without vinyasa flows. I have done your wrist free flows before but missed this one somehow...I just want to say that my frustration and sense of despair has been transformed by just BEING with you for this class, not to mention the great strength, creative transitions (floating pigeon to floating 5 star!) and sense of calm you so freely share. It was like practicing with an old friend, and I REALLY needed that. Please, please more wrist free (or even limited chaturanga) flows!! From Costa Rica 🇨🇷!!??? These are saving my sanity right now and I am just so so grateful!! Big hugs from Seattle...

[@megannoonan8706]

You are one of my absolute favorite yoga instructors! Always feel strong, challenged, and energized by you! Thank you!

[@Wpslthd]

My favorite yoga teacher:)

[@solstice1681]

I can't wait to do this one, your classes never disappoint. Congratulations on 202k subs, you truly deserve 2 million, best yoga channel on KZbin!

[@genevieveregan560]

Usually I enjoy wrist work and chaturangas, but I was intrigued at the “intense” description. It did not disappoint!!! Wow my legs are going to be sore. And I didn’t even miss the planks! Thank you always for your classes

[@sharonl3722]

Thank you to my favorite yoga teacher! 🙏

[@debbiejordan1959]

And you've done it again! A-M-A-Z-I-N-G! Thank you Erin!

[@athenapandolf8380]

Thank you Erin! I love the wrist free classes and have done every one many times. Wishing you health and blessings.

[@kellymoore576]

Erin i can't tell you how much I appreciate your classes...I can't wait for your next live class 💕

[@christineyee2117]

I love these longer holds classes and I really appreciated the break for my wrists and elbows. Thank you.

[@karlawieting4572]

Wow, Erin! You must be a mind reader! I love a good wrist free flow! I loved the balancing in this class! I was a bit wobbly today but I blame the 4am alarm! Thank you for continuing to share your "goodness" with the world! 😊🙏

[@arubasagar6571]

Love all your wrist free classes and one more to the list. Thank you Erin ❤

[@Mrsstephaniefoote]

Challenging but meditative class. I can see myself keep coming back for this one, over and over again. ♥️

[@shimaah.8951]

Thank you 🙏

[@josie5927]

Beautiful ✨ Thank you, Erin!

[@RandomActsofGina]

I love Erins classes I just did this one again. My legs are shaking and I feel fantastic. Thank you Erin

[@Solecito24]

Lovely practice thanks!!

[@nayanaBritt]

As always a brilliant class!!! Thank you Erin for you wonderful energy, work and inspiration !!! Namaste!!

[@sugandhitataxali4113]

Amaaazing!!!!!

[@cookwithus2day230]

This was so good! Wonderfully challenging, fun and sweaty! This is def a new favorite. Thank you, Erin!

[@momof02v]

I literally love you! I have been waiting for another wrist free, thank you thank you thank you!

[@lianatali7331]

Thank you so much Erin. I love the practice and can feel the sweat. It was flowy like a dance. Please create this kind of class more often. Thank you and namaste 🙏

[@ingridamurauskiene5945]

Thank you Erin 💗 Namaste🙏

[@stellacurrier8929]

I am so happy you are coming out with all these new classes! I loved how challenging this one was! It's a perfect afternoon class for me as i tend to get lazy at that time of day and i now feel energized! Thank you!

[@srgnt0016]

Awesome class. Thanks

[@lthomassen7942]

thank you!

[@RaffiQueer]

Wonderful class!!!

[@patmcleod2168]

Glad to have the balance positions and boat challenges

[@katherinecleghorn5519]

That was challenging! I'm going to definitely feel this one in my legs tomorrow. Thank you, Erin! FYI we paused during the last standing sequence to add in a few poses on the left side that got missed - warrior 1, humble warrior, and I think about 3 warrior 1 to airplane sequences.

[@mellowyellowlilly]

!!!!

[@lysandramaldonado8255]

I love Five parks Yoga. Coming back to these routines as I injured my elbow.

[@joanne4608]

Stunning class, an incredible teacher. Deep gratitude and appreciation to you❤️❤️❤️❤️

[@table4glasses]

Erin, this class was truly a joy! Very challenging yet (as always) wonderful to be led by your calming voice and demeanor. Thank you for everything you do

[@angieej1972]

One of the best classes I’ve ever done! Thank you!❤

[@cindyng1004]

thank you erin. love u!

[@maniatheyogi5983]

We love your flows and that peaceful voice 🖤

[@lindamon5101]

Yes she is the best restorative teacher!

[@marilyns2302]

Erin, Thank you for this lovely practice. Left me feeling both energized and calm. ❤

[@keysaamaro]

Thank you Erin! This definitely got into the legs for me.

[@lucaiamaria1744]

ilove this class!!! Thanks so much

[@lilianatoriz7321]

I did love this practice!!! Very Challenging, thanks Erin for share your knowledge and light!!!

[@cariannestone8690]

Loved this different kind of challenge! Thank you so much for all you do and share! Namaste

[@jancraddoc8255]

Thank you Erin for another hands free video. Please continue to do them . My hands and wrists are really sore from all the down dogs and chaturangas. It’s hard for me to fit in the long ones, but I love them all. 😊

[@beatrizmattos8611]

thank you so much for wrist free classes ! love from Brasil !

[@karensack134]

I can not wait to try this class later today. I hurt my elbow 2 weeks ago playing paddle and have not been able to do as much yoga as i like. Thank you for reading my mind!!

[@raclerodriguez]

Amazing practice! A challenging one for sure while giving my wrists a much needed break. Thank you Erin 🙏

[@lindseychester1]

I loved this class. Sometimes I just don't want all that pressure on my 60-year-old wrists! Great challenge- I enjoyed the long standing postures very much and the challenge going in and out of standing pigeon to modified star and also the airplanes poses. Thank you once again Erin for making me feel like you were right here in the room with me. Your tone and queuing are perfect. Namaste

[@elpithalemos3383]

A great class, great movements, thank you Erin😍😍

[@chefdiglett7954]

I love your videos, thank you for doing what you do!

[@elenaor7436]

Thanks for this practice, Erin. I've learnt a couple of new poses, like that squat with feet together!

[@putticweet]

doing this practice for the second time and it was really so so good, thank you for sharing this with us all. Much love, gratitude and good energies to you 🥰🙏

[@tracynolan7662]

My new favorite! Love the challenge but no wrists/elbow. Not a down-dog to be found! So creative. ❤️

[@susanchristopherson6044]

Thank you so very much for this lovely practice and for all of your practices! You are such an amazing guide and I definitely feel stronger and more flexible since I have been following you❤

[@tanyarozumna5381]

It was exactly what my body needed today. It gave me a boost of serenity and motivation. Thank you so much, beautiful Erin! ❤️

[@bettinevisser8247]

Amazing class, as always. Exactly what I needed today. I hope you will post more wrist pressure free classes Thank you Erin 🙏🏻

[@angeljones2870]

Thank you so much for making this practise - been missing yoga after a writ injury, but now I can still practise and feel balanced again! Your classes are such a gift - thank you for all that you do :)

[@ArtreliefSL]

Thank you so much for this. I have an elbow injury right now and you couldn’t have posted this at a better time...I have done previous wrist free classes but a new one was most welcome today. ❤️

[@nikkifossen-andreska2206]

Thank you! Thank you! Thank you! I love all of your classes, but as a massage therapist, I REALLY appreciate this intense wrist-free class! Thank you! You're the best! ❤ from snowy Minneapolis. ❤⛷🌬❄

[@manuchugh2386]

Lovely flow! I could easily follow this even with a shoulder injury. Thankyiu!

[@christinalager7444]

Apparently I have injured my shoulder. I am so grateful for the "hands free" classes. I'm going to need them. Sigh.

[@groeibrein]

Thank you! I just had painfull shoulders and wrists the last days, so this class was very welcome.

[@catharineslusar6995]

This was a fantastic workout! The left side got a bit less, but my legs and arms were shaking by the end! Love it!

[@ritikaverma023]

Thanks!

[@FiveParksYoga]

You're very welcome! And thank YOU for your support as well! have a great afternoon! :)

[@srgnt0016]

Excellent! My sore wrists thank you.

[@marjoryleposky4328]

Thank you!! :)

[@zumbanatalieb]

Erin, you are so strong! That was a real challenge. Legs are like jelly now ❤️

[@kathrynfoyle6487]

Wow that was brilliant - lots of great moves and transitions - loved the ladder approach and the balanced 5-pointed star to standing pigeon 👍. Plus the core at the end, you made it look so easy but I was shaking with the effort! Thanks Erin! 🙏

[@dessertcomes1st]

OMG Erin, my tennis elbow and I are thanking you SO MUCH for this!

[@marciacohan3912]

Holy hip love!! Thanks Erin and side note… you look FANTASTIC 💗❤️💜

[@carlawelty7333]

My first class with Five Parks! Great workout and pacing for me.

[@putticweet]

wow!!! this was super challenging and intense! Thank you so much for sharing this practice with all, much love and gratitude 🥰🙏

[@froilanadiaz]

I’ve taken a lot of yoga, and this one truly kicked my butt. But I love the intensity level while keeping it peaceful and calm in presentation. Beautiful balance!

[@cocinaricoysano]

Thank you Erin, very nice class 😊

[@smmakesh]

Erin.. I am big fan of u... I never watch ur video while doing yoga, ur instructions are so perfect and easy understand (no need to watch and do it). Keep it up and keep us healthy...

[@traciallen6822]

Great alternative workout that gives your wrists, shoulders and arms a badly needed break. It was hard. My legs were joyously shaking as well as my abs during the various boat poses.

[@sanjajakov6128]

Love you...you are the reason why i love yoga...pozdrav iz Evrope!❤

[@jacksonandharper]

I'm pausing in the middle of the first chair just to comment: title = accurate. LOL! Thank you!

[@elizumba]

That was the perfect class for my bum shoulder. Thank you! XO

[@hyao70]

Please more of wrist/hands free yoga like this one; challenging yet no pressure on the wrists. Hope u r well. Thank you!

[@debfell4690]

Wow, what a tough session! I don't know what was screaming the most - my legs or my abs. I expect I'll have legs of steel after doing this a few times. Thanks so much for your wrist-free classes, Erin!

[@nisa-3531]

another great great class, you inspire me so much for my own classes as well, lots of love from my heart to yours ❤️

[@Loueveplaylistone]

Namaste 😘

[@thierrybordenave6146]

Nice one.

[@marianadavila323]

Yes!!!!

[@julienferrante]

so good

[@wardalouesfane2091]

thnx mss, super exercice ❤

[@ilonasapakova7498]

Thank You Erin ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ I am going to a gym 😉😉

[@thedancephysio]

Annoyingly, I've sprained my AC joint, and I am the absolute worst at heeding my own advice and resting! However, this was exactly what I needed today, legs and abs were burning but shoulder resting - just had to avoid some of the stretches. Thanks for the lovely class!

[@anamericanmuslim6399]

Woah mama with that opening sequence and the boat sequence...challenging without planks and chats is right! Great practice, peace be with you!

[@Miriboheme]

this was an excellent flow! thank you for some great sequences i'd not seen before.

[@FiveParksYoga]

You're so very welcome! Glad you enjoyed it

[@marycharbonneau9441]

Thank you! Had shoulder surgery recently and this was just what I needed!

[@strawberrychick2186]

Great class was a little skeptical if my arms would get a good workout but I am definitely feeling a great all over workout!!! I enjoy your classes and practice at least once a day!

[@lorrainegillingham2080]

I’m so pleased you couldn’t hear me during the one leg postures!! But thank you!!!! Hope to see you again soon. 😘😘

[@nuriaarbesu5471]

😅 same here!but, OMG such a wonderful feeling at the end! I felt entirely energized during Savasana💥🤩 thank you Erin!!

[@Ethicalintentions]

Amazing class!! I had shoulder surgery so wrist free is where it's at for me right now. Loved the static poses

[@FiveParksYoga]

You're so very welcome! Glad you enjoyed it

[@sistersarahc]

Loved this class. My left outer wrist is chronically sore from yoga and especially arm balances which I therefore have stopped. I often use push up handles in yoga now. Not necessary with this class. Thank you!

[@JaRule6]

Thank you for creating this video. 💓🙏 It was just what I needed I've been trying to do stronger yoga that includes chaturangas and planks and it has irritated my left elbow tendonitis. I have to remark on the maniacal or diabolical grin that you got on your face when we went into boat Asana. Then you did it again on the second round and by the third I was laughing hysterically while struggling to maintain the pose. I actually had to modify because I've done the boat Asana so many times in the other yoga sessions that I am sore where my thighs meet my hips. I kept my heels on the ground and leaned back and I still got a good workout

[@lindatohara6438]

Thank you so much I love your yoga but my hand and wrist and bad and I have a hard time staying on them for more then 30 seconds. I modify when I have. You are consistently a great yoga instructor really nice voice.

[@my2072]

Definitely good when I have sore wrists, legs got a thorough workout especially with balancing poses in the flow! I do miss downward dog thou :) Thanks for a great practice!

[@toomuchiridium]

Perfect for those days where I want a little challenge but my wrists are sore from all the writing that I do! ❤️