Fiery Wrist Free Core, Abs, and Glutes Yoga Flow: 30 minutes

💜 Check out my Patreon channel for exclusive content: / movewithjamesrafael 💜
This challenging wrist and hand free yoga flow is all about core strength. Expect to work your abs hard and get your heart rate up high! 🌶️
✅ No weight bearing in the hands or wrists
✅ No weight bearing in the arms at all
In this heating and strengthening flow we:
✅ Fire up the abs and make them burn 😈 🔥
✅ Build powerful glutes and tone the thighs
✅ Single leg squat challenge plus flamingo pose 🦩
✅ Closing backbends to stretch the abs and lower back
✅ Much deserved shavasana
Suitable for:
All levels except absolute beginners
Wrist injury
Elbow injury
Hand injury
Shoulder injury*
if you have frozen shoulder or can’t lift your arms over head please adapt the arm positions in a way that doesn’t cause you pain or discomfort
In fiery strength,
James 🔥
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Disclaimer:
Remember that although yoga and qigong is for everyone, it is up to you as an individual to assess whether you are ready for the class that you have chosen. If you suffer from a specific injury or are managing a condition please remember it is your responsibility to decide if you should practice. If you feel pain or discomfort please stop.

[@angiedugdale565]

I’ve been doing your wrist free practice for months now, and I’ve never been more happy with my exercise routine! I’ve done bodybuilding, marathons, high impact cardio. I’ve even been a trainer myself. But, taking out all that stress without sacrificing the sweat, hard work and strength has made me healthier than I’ve been in a very long time! In body and mind. Having the challenge without being in survival mode has changed my life! I didn’t know I needed this so much.

[@MoveWithJames]

Wow Angie, thanks for sharing, so grateful you are feeling so positive and happy!

[@AACRSchwartz]

James these practices are invaluable to my physical, spiritual and mental well-being! Thank you ❤

[@MoveWithJames]

My pleasure, so grateful to hear this!

[@LesleyLotto]

So good James! When Warrior 2 IS a resting pose, you know it's a tough one! 😘

[@MoveWithJames]

LOL so true!

[@amarriedfish]

I adore your wrist free power flows. Just because I have carpal tunnel doesn't mean I dont want to be strong 💪

[@MoveWithJames]

You can be! So glad you found this community and flows that support you!

[@tochterchenfrost4784]

hey, if you're still struggeling with carpal tunnel, check out 'yoga with kassandra' - she has a really good video for wrist and finger stretches, that might help with carpal tunnel, cramps and other pains in the wrists.

[@shilpathore8226]

The yoga poses you show seem so easy to do mainly because the transition from one pose to other is so smooth. I love doing yoga with your videos.

[@MoveWithJames]

It's my pleasure to offer these flows, so grateful you appreciate them!

[@alicebueno4518]

I injured my wrist about two weeks ago and have been feeling low as I cannot go to my regular yoga practice. So thankful for these wrist free videos! Thank you!!!

[@MoveWithJames]

So grateful you found these supportive practices during this time of injury. May you have a smooth recovery Alice!

[@taraann5225]

Thank you so much for sharing these videos with the world! You're making such a positive impact. I haven't been able to practice very much "regular" yoga due to chronic wrist pain. Your videos have allowed me to continue practicing and offer a sense of camaraderie! I love your humor, authenticity, and all the modifications you offer in each of your videos. And I have enjoyed learning from the videos where you include qigong practice. Thank you 😊.

[@MoveWithJames]

So wonderful to hear and it's my absolute pleasure. I'm so grateful how well received these videos are, and how impactful they have been. Thanks for supporting me and being in this community!

[@janetwallace2918]

Excellent! Thanks so much for providing a practice that doesn't hurt my wrists and elbows but is also challenging!

[@MoveWithJames]

My pleasure, so glad this flow was supportive for you Janet!

[@salmael-baradie2581]

I dont know how everytime I thought I couldn't do one of the exercises, I surprised myself and I did it better than I thought. I felt myself getting stronger during the practice so thank you!

[@MoveWithJames]

YAY! well done 🎉

[@Babyfotografie-zuerichCh]

Thank you, James! This was a very stron session, which I will keep coming back to. 🙏🏻☀

[@MoveWithJames]

Wonderful! Thanks for giving it a go!

[@TiranaShakeri]

I love your easy going personality and the wonderful choices that you provide in your practices for people with wrist and hand injuries. Thank you.

[@MoveWithJames]

My pleasure, so happy you found this space!

[@shorthanded1000]

Thank you - I recently had a bike injury which made my normal yoga practice impossible to do due to pain in my palms and wrists. This was wonderfully challenging without being painful.

[@MoveWithJames]

So grateful you found this community and were able to practice and look after your wrists at the same time. All the best with your full recovery!

[@chiara.75]

A new notification from here and my face is something like 🥰😍😽... Thanks for this practice dear James 🤍

[@MoveWithJames]

Your welcome Chiara, thanks for the support as always!

[@MeganJohnstoneMackie]

Very lovely reset

[@MoveWithJames]

Thank you ☺️

[@miraymiray7180]

I am so happy I found your video here.I love wrist and hands free videos so much and that is what I need now.Pls continue uploading more hands free videos. Thank you and Namaste ❤🙏

[@MoveWithJames]

Thank you for being part of this community. Yes, I still plan to make more, hopefully soon 💜

[@dariavitafede3546]

i love that you’re back to posting ❤️

[@MoveWithJames]

💜 Me too!

[@cacalm]

Thank you for the wrist free flows! Love the channel ❤

[@MoveWithJames]

Thank you!

[@rodneygrey284]

I strained my wrist practising my yoga handstand but didn't want to skip my workout. Then I stumbled upon this fantastic class! Thank you so much. Your classes are challenging and fulfilling, and you are so clear and gentle with your instruction. I'll be coming back regularly. 🙏🏻

[@MoveWithJames]

Welcome Rodney, glad to have you here, grateful you enjoyed this flow so much!

[@MsAygyun]

Thanks for an amazing wrist free and yet challenging flow! All the best!

[@MoveWithJames]

My pleasure ☺️

[@imeldaaying7817]

Love this stretch power for the first time, I diligently followed your instructions and indeed I enjoy it much. I look forward to do it again for this week and make another moves next week. Instructions are well delivered and understood. Thank you for sharing❤

[@MoveWithJames]

Thank you for your comment, so glad to read this. Thank you for being part of this community!

[@dermotodonnell2068]

Your best practice yet James, more of these please! 👍😉

[@MoveWithJames]

So glad you loved this practice so much. Thank you!

[@laurabrooks434]

Ok, this is my new favorite wrist free practice. Thank you for this new challenging work out.

[@MoveWithJames]

You're so welcome Laura☺️

[@YogawithAmz]

Very fun! Did the whole thing with hand weights + ankle weights just to make it even more spicy❤‍🔥 Thank you!!

[@MoveWithJames]

WOW, extra spicy indeed!

[@cathypeacexx]

Wrist free flow is just what i need❤

[@MoveWithJames]

That's great to hear Cathy 💜

[@birajpradhan4736]

me too, helpful n relaxing too

[@liors1585]

Personally I would love if you would do more varied 30min strong core videos like that, my attention span can’t handle much longer videos. I would also love if you could do some with gentle wrist use. I love that you give 3 difficulty options for each exercise, this helped me slowly get stronger and progress between the difficulties doing your videos again and again. Sadly I can’t do the poses that require to have all the weight on one knee (even when using a huge pillow under), so I’d like if you’d avoid those (though I know it’s problematic). Please continue with reminding us to be kind and respectful to our bodies and mind! It’s such a needed reminder.

[@MoveWithJames]

Thank you for your requests, I will keep them in mind when I start to plan my next lot of recordings. I have a few Wrist-lite options over on my Patreon, however they are 60mins in length. I hope these videos continue to support you as you heal from your injury 💜

[@brianp9210]

Excellent module. My knees took a hit in very repetitive dance rehearsals. These exercises aid reinforcement and help rebuild confidence in my less and less wobbly knees;-). Thanks James.

[@MoveWithJames]

My pleasure Brian, happy this practice was supportive for your knees. ☺️

[@susandavidson785]

That WAS fiery! But great :-) Thanks for doing wrist-free classes!

[@MoveWithJames]

You're so welcome Susan!

[@lapondafitchpatrick4842]

This was a wonderful practice! Thank you!

[@MoveWithJames]

I'm very glad you enjoyed it ☺️

[@maryreilly8966]

Beautiful sweaty flow. You are amazing! Namaste 🙏 ❤

[@MoveWithJames]

Thanks Mary for flowing with me and for your kind words ☺️

[@joseangelcortes6371]

Thanks James! It was strong but I feel much better after

[@MoveWithJames]

Oh this sure is a strong one! Yet I'm happy you are feeling better now Jose ☺️

[@CarolCooley-w4g]

As I am working through some hand issues right now, this is my all time favorite go to practice. Absolutely love it. Thank you so much! Namaste

[@MoveWithJames]

Thank you so much, I'm so glad to hear how supportive it is for you 💜

[@denisemader7529]

Fantastic ❤❤!!!! Thank you for another amazing wrist free class! Strong movements equals a quieter mind for me! Mission accomplished!!!!❤❤

[@MoveWithJames]

SO amazing to hear Denise, thank you for flowing with me!

[@deborahadamsdesign]

I feel so good I managed to keep up with only few wobbles, thankyou

[@MoveWithJames]

Well done! It was a tough one!

[@claudia134]

Amazing! Powerful practice, even with injured wrists. Thank you thank you thank you

[@MoveWithJames]

My pleasure Claudia, I am glad it was so amazing for you!

[@barbbrazes869]

I loved this invigorating, challenging and fun flow!! Heroic efforts!! Balance, strength, stretch! Happy yoga!! Thanks!!

[@MoveWithJames]

You're so welcome! SO glad you enjoyed it!

[@algae0]

So challenging and awesome! I made a mistake by putting my hands to my lower back though, because I ended up straining the wrist I was trying to be gentle with. Whoops!

[@MoveWithJames]

Oh no, hope it recovers quickly and at least you know for next time ☺️

[@jannahannahs3596]

Thank you so much for your classes. I love yoga and I have gone through two wrist surgeries this past year and your classes allow me to keep going and to get stronger and get through this. You have such a kind manner and are such a good teacher. Thank you for all you do. It means a lot to me, and I look forward to your classes each day.

[@MoveWithJames]

You are so welcome! Wow, that does sound intense for you, I am grateful these classes are supportive during this time and help you continue moving and strengthening your body. May you continue to heal with ease 💜

[@EverydayImVegginIt]

Loved this.. very challening with the balances... i will come back to this one... now im going to relax... make some coffee and get on with the rest of the day...

[@MoveWithJames]

Great way to start the day!

[@EverydayImVegginIt]

@@MoveWithJames FACTS 🙏

[@nicole-pimusmanno3526]

Love love love this practice.

[@MoveWithJames]

Yay! Thank you Nicole, so grateful you enjoyed it.

[@laura_diaz1064]

I’m am so happy to see you again. I really enjoy working out with your videos! 🎉❤. Happy 2024! 🎊✨🤘🏼🫶🏼☮️♎️

[@MoveWithJames]

Happy and healthy 2024 Laura, thanks for the ongoing support!

[@sarahboardman2881]

Aah this one was so much fun, James!! Thanks for heating up my Friday morning! ☺️

[@MoveWithJames]

My pleasure Sarah, thanks for giving it a go!

[@angiebaynes6098]

My favourite so far ⭐💪🏼🙏🏼 thank you James.

[@MoveWithJames]

So great you loves it angie ☺️

[@medabagdonaite7032]

Thank you for YOUR heroic effort and energy!

[@MoveWithJames]

LOL thanks! Always a pleasure

[@journeywithlabeebah]

You are pure. I loved this flow because it was different. I felt my heart beating. Keep going!

[@MoveWithJames]

It's a strong one! Glad you liked it

[@kathyscottbusse2856]

This quick session was magnificent! I so enjoy and appreciate your perspective, humor, and encouragement. Thank you for sharing your talents. Namaste.

[@MoveWithJames]

You are so welcome! Thank you Kathy for your comment and for being part of this community.

[@nicolassanchez4660]

Hi James 😃 This is Nicolás from Argentina. I started following you some days ago and I think that you are a wonderful human being 💜 Thanks for sharing your knowledge.

[@MoveWithJames]

Thank you Nicolás, welcome to the community. So grateful to have you here, flowing with me! ☺️

[@LALA-mb7ww]

Continue practicing, I made it very amazing, thank you very much

[@MoveWithJames]

My pleasure as always!

[@jewlsthatsme1]

Needed this, currently healing from a broken wrist! Thanks!

[@MoveWithJames]

Glad you found this community. May you have a smooth recovery.

[@soniamyre1384]

Wonderful class. I easily get neck strain from ab work so was very grateful for the breaks in between. Thanks for another great class. I'm so glad you're back. :)

[@MoveWithJames]

Thanks Sonia!

[@busekara7663]

thank you so much, please give us more :)

[@MoveWithJames]

I'm so glad you enjoyed it! It's on my ever growing to do list, to create more flows! Thanks for your enthusiasm and patience 💜

[@valentinadonofrio9782]

what I needed today! It was a Yoga workout super fun and creative.. I just loved it!

[@MoveWithJames]

Thanks Valentina! 💜

[@sophiamaria97]

Wow what a magnificent flow. I looove all the balances, so much core work, and I really appreciate you as a teacher very much, I love your satchel of teaching :) lots of love

[@MoveWithJames]

Thank you so much for practicing with me!

[@sandragoudreau717]

Thank you, James!

[@MoveWithJames]

Thank YOU!

[@faribasedighim8873]

It was excellent!! A delicious practice, with all purposes together; yoga, cardio, balancing and strengthening. I fully enjoyed it. Thanks!

[@MoveWithJames]

Glad you enjoyed it so much, thank you!

[@sherry7812]

Thank you for a fun and well balanced practice!

[@MoveWithJames]

Glad you enjoyed it Sherry!

[@MargueriteCamu]

So pleased you're back! Love your videos, your teaching-style, everything.

[@MoveWithJames]

Thank you so much! So glad you are enjoying it all so much💜

[@sailorVenus225]

Thank you SO MUCH for your videos :) I've done a few of them already and I feel like I found a chest of gold :p. I have Ehler danlos syndrome and severely hypermobile shoulders + rotator cuff tear, so this is just amazing. I really like your vibe, accent, clean style, everything.

[@MoveWithJames]

Thank you so much welcome into the community! 💜

[@melaniebaker7317]

Challenging and yet gentle and so enjoyable. James is a perfect and encouraging teacher. I’m hooked.

[@MoveWithJames]

Thank you Melanie, so glad you enjoyed this challenging flow!

[@lillivolpert9692]

Thank you for this wonderful flow James!❤ It was exactly what I needed

[@MoveWithJames]

You're so welcome!

[@oleksandratsalko4642]

Loved this one! So strong!

[@MoveWithJames]

It is a fiery one indeed. Glad you loved it!

[@MarkLeonieSmith]

Hey James, hope you're well and enjoying the northern summer. Thought we'd revisit this challenging class to remind us of what we missed in Tuscany. A great shame that we were too unwell to practice with you. It was however, marvelous to meet you in person. Thanks again for your assistance and kindness throughout our stay at the wonderful Locanda Cugnanello. Namaste

[@MoveWithJames]

Hey Mark and Leonie, oh what a pleasure it was to meet you both, and I do look forward to the day we are able to practice in person, maybe even in Tuscany another time! Hope you are both well, rested and not freezing over there in the southern winter!

[@MarkLeonieSmith]

@@MoveWithJames Likewise, our fingers are crossed that we will practice with you in the future. Hopefully somewhere warm,as Melbourne is currently enjoying its coldest Winter for years. But, oddly it's kind of nice.

[@reegm79]

Really in enjoyed this class. Thank you 🙏🏼… sweating more than just a little 😅

[@MoveWithJames]

You're so welcome! Glad it was a good workout for you 💜

[@sarahbrown1577]

Woweeeee. This was AMAZING! Great way to start the day. Thanks Jamesx

[@MoveWithJames]

You're so welcome Sarah, happy you enjoyed it so much!!

[@Markbarr9]

Thank you, James! Quality as always! Namaste 🙏

[@MoveWithJames]

Glad you enjoyed it Mark!

[@sassisuss1498]

until next time=) i finished it. Thank you so much

[@MoveWithJames]

My pleasure 💜

[@melaniethibert278]

Awesome flow!

[@MoveWithJames]

YAY! grateful you enjoyed it so much Melanie 💜

[@adiunctor]

That was awesome! Thank you James!

[@MoveWithJames]

Glad you enjoyed it!

[@NoraMandelkern]

So glad I discovered these practices! I’ve had carpal tunnel and tendinitis for four years. So nice to do a challenging practice without worrying about my wrist! Thanks!

[@MoveWithJames]

So wonderful this practice supported you and your wrists! Thanks for practicing with me Nora 💜

[@emilyschmidt1987]

Great class! Thanks so much.

[@MoveWithJames]

You're so welcome!

[@Josh13365]

Superb class!!!!

[@MoveWithJames]

Thanks Josh!

[@jessicacampbell1903]

I love your wrist free. I like the blend of leg strength and stretch. It is a workout that is doable and feels good.

[@MoveWithJames]

Great to hear Jessica!

[@helensteward1115]

A great practice, thanks James. ❤

[@MoveWithJames]

You're so welcome Helen!

[@MicaelaFrank-j7w]

bummed my wrist is hurting today, this practice was just what I needed because I got a great workout anyway! :)

[@MoveWithJames]

Wonderful! I hope your wrist heals soon. I'm glad you have these resources for when you are in need.

[@mariagotta8759]

One of my favorite ways to start my day is not only doing one of your wrist-free videos, but seeing a new one posted! This was fabulous! And much needed ab work after the holidays. Thank you, James, I so appreciate you and your flows!

[@MoveWithJames]

Thank you Maria, so glad you enjoyed this one today!

[@joandebiasse1738]

Thanks!

[@MoveWithJames]

Thank you so much Joan, appreciate it.

[@eyo397]

amazing practice! just what i needed. thank you :)

[@MoveWithJames]

You're so welcome! Glad you enjoyed it!

[@peppersheartsclub]

Thank you for another wrist free flow!

[@MoveWithJames]

My pleasure☺️

[@abbyl782]

I didn’t know it was possible to smile the entire time through a challenging yoga workout. So rewarding on so many levels. Thank you for this series!! ❤

[@MoveWithJames]

You're so welcome! Thanks you Abby 💜

[@YogaMitLeslie]

So happy to see new content 😃

[@MoveWithJames]

My pleasure!

[@darcynelsonmusic]

Thank you for wrist free yoga! I’m a guitarist and songwriter who loves yoga but needs to not overwork my hands after long sets. I appreciate the options for modifying and skipped the pose on my knees today since it didn’t felt great. Appreciate you!

[@MoveWithJames]

You're so welcome, Darcy, grateful these flows support you.

[@amyflynn150]

So glad you’re back!!!!

[@MoveWithJames]

Yes! Thanks Amy☺️

[@amyflynn150]

Happy New Year!

[@rachelscottart6908]

Love your wrist free fllows! I'm under the weather so this is a perfect break from kettlebell-ing . Thanks so much for these workouts 😊

[@MoveWithJames]

You're so welcome Rachel ☺️

[@AK_Honig]

wonderful!thank you!

[@MoveWithJames]

My pleasure ☺️

[@lindseychester1]

Thank you so much for offering so many wrist free options. I have osteoarthritis in my thumb joints and cannot do high planks/ chatarangas anymore. You are keeping me in yoga! Thank you 😢

[@MoveWithJames]

You're so welcome Lindsey, happy these flows are so supportive for you.

[@monothirtythree]

Really the best to get strong and flexible with you, without having to miss vinyasas and wrists work...I'm a masseuse since 2004 and my arms really can't cope otherwise. Plus you mix it with amazing moves and other techniques so I'm always totally amazed by your guidance. Blessings in this 2024 J and happy new year ❤🎉

[@MoveWithJames]

Thank you, appreciate you being here, practicing with me and taking good care of those arms!

[@monothirtythree]

@@MoveWithJames awww 💖 best times ever

[@ikerneazpilicueta7010]

Thank you James for the perfect courses that saved me since my wirst injury 😊

[@MoveWithJames]

My pleasure, so grateful these flows have been so beneficial for you and your wrists!

[@snowdenflood1723]

Woowee, this was great! Thanks so much James - This week I'm starting the day with one of your 5 day qigong practices and then a wrist free and I can't tell you how happy I am to have a new wrist free practice to do! This was toasty!

[@MoveWithJames]

Toasty and fiery indeed! Thanks for flowing with me!

[@luvthisoldhome]

Thank you James. This was a i, challenging workout. Welcome back. We missed you ❤

[@MoveWithJames]

Glad you enjoyed it even if it was a little challenging!

[@suelehtonen3598]

Thanks James, another splendid workout - having recently realised I presently need some core focus - and together with your calm cheerful presence, exactly what I needed to blast away the cobwebs of a sad dream this morning. I'm grateful.

[@MoveWithJames]

My pleasure Sue, hope you are feeling more balanced now!

[@yuri_tyu]

Thanks for this ❤

[@MoveWithJames]

My pleasure 💜

[@moddypee]

Just done with this fiery wrist free class, and I feel AMAZINGGG‼️💚 It's​ about 10:40am here in Thailand. Wishing you a very good morning Kru James 😊 Starting my morning with this flow, is just PERFECT❤ I'm really SO glad you're back and giving us more practices. YAYY🎉🎉 *looking forward to the next practice* 🤩

[@MoveWithJames]

Thank you, what a great way to start your day!

[@kathyscottbusse2856]

You are such an incredible and motivating teacher, thank you for sharing your amazing talents with us. Namaste.

[@MoveWithJames]

You are so welcome, thanks for being here in this community Kathy!

[@SavannahStuermer]

This looks like an excellent practice. It is so nice to stay off of the wrists from time to time so I love all of the wrist free classes you offer.

[@MoveWithJames]

Our wrists needs some rest too!

[@MarkLeonieSmith]

Thank you James. A wonderfully spicy flow. The perfect sweaty start to a balmy Melbourne morning. Love your work. Namaste

[@MoveWithJames]

My pleasure Mark, thanks for practicing with me and this community from across the oceans!

[@simrandhaliwal3649]

Thank you so much! This felt beautiful. God bless you with all the joy, love, peace and abundance always!!

[@MoveWithJames]

Thank you so much for your kindness!

[@hkmjewelry]

Still loving your workouts James! - After years of tending to a wrist issue from working with my hands, you create the best dynamic exercises for my needs.

[@MoveWithJames]

So grateful to hear this, thank you for flowing with me!

[@isustac8217]

Your yoga routines are my favorite! Thank you so much!

[@MoveWithJames]

Thank you!

[@ellelee8139]

Thank you so much for sharing these practices with the world and making them accessible. I started doing you videos about a month ago when my health really took a turn and my joints weren't up to my normal activities. You inspired hope for me to move and feel strong. I am so greatful to find your channel and practice. I certainly will recommend you to others!

[@MoveWithJames]

Thank you Elle, so grateful you came across this community and that these videos and flows are supporting you during this time. A pleasure to have you here!

[@mansthulin9927]

So glad that you're back!

[@MoveWithJames]

Thank you, me too.

[@lecavalier32]

James - you're our hero once again. Another awesome wrist free flow! Thank you for sharing your talent and awesome spirit with us 💕

[@MoveWithJames]

Thank you for being part of the community and for the kind words!