Neck, Shoulder, and Back Pain Release: Wrist Free Yoga Flow: 30 minutes

💜 Check out my Patreon channel for exclusive content: / movewithjamesrafael 💜
This flowing wrist and hands free yoga practice involves deep neck and shoulder stretches to release tension, stress and pain. It also works to stretch out tight lower back muscles.
✅ No weight bearing in the hands or wrists
✅ No weight bearing in the arms at all
In this stretching and strengthening flow we:
✅ Practice a full body yoga workout
✅ Stretch out the muscles and nerves of neck and shoulders
✅ Learn ways to release tight lower back muscles
✅ Move to restore and reset tight areas and discomfot
✅ Final relaxation / shavasana
Suitable for:
All levels
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.

[@Constanze1111]

loved this class. thank you so much

[@MoveWithJames]

Thank you! YEsssss I want to, it's the plan to work on these months.

[@ChristysFLAdventures]

Thank you so much for making wrist free options. Love these flows. 🙏🏻

[@MoveWithJames]

You're so welcome!

[@miraymiray7180]

I love ❤your hands free videos so much.That is what I really need now and in the future. Pls continue uploading more energetic hands free yoga flow.Thank you. NAMASTE 🙏

[@MoveWithJames]

Thank you, I'm so grateful you enjoy them so much!

[@JillCao]

What a beautiful practice to set up the wrists ❤ ❤ ❤ Thank you so much, James!

[@MoveWithJames]

My pleasure Jill 💜

[@johnepic]

As much as I love the flows and wrist free options you’ve put together - especially useful while recovering from injury - it’s the gentleness and humor that keeps me coming back. It makes me feel like I’m training with a friend, someone who treats me kindly, which is something I forget to treat myself with sometimes. Thank you, really. Love from Chile!

[@MoveWithJames]

Always with kindness, glad I can support you in this way. Thanks John.

[@sarahbrown1577]

Another lovely class thank you. Especially enjoyed the Rhianna stretch!lx

[@MoveWithJames]

LOL, glad you liked that one!

[@yshuff7603]

You done DID IT again James!!! Really appreciate this wrist-free practice. Worked EVERYTHING! Giving you my humble thanks from this 62 yr old #queenager.💝

[@MoveWithJames]

My pleasure! so glad to have you joining and flowing with me here!

[@tomevetter35]

That was incredible. Thank you!

[@MoveWithJames]

You're very welcome!

[@lucillebellegarde]

Thank you so much for this practice ! It’s so great to have you back on KZbin with shorter practices 😊 I’ve noticed you are not curing right and left sides anymore in the new practices, was wondering if there’s a specific reason ? It definitely means I have to focus more 😂

[@MoveWithJames]

Thank you Lucille and good question! When teaching this mandala style flow (front to back of mat), sometimes it can be confusing for people if I cue left and right and it can be easier to just follow. If you prefer left / right though let me know and I can implement this!

[@luisa146]

It's almost like you read my mind! It's exactly what I needed. Bless you 🌟

[@MoveWithJames]

Thanks Luisa, my pleasure!

[@eliwatson7939]

Thanks for this! This is going to be my new migraine-recovery flow 🙏

[@MoveWithJames]

I hope it continues to support you.

[@kkelanor]

Brilliant for after a day at my computer. Thank you James. And thanks for making me smile. 🤩

[@MoveWithJames]

My pleasure, I appreciate the comment!

[@snowdenflood1723]

Thank you James! My favourite practitioner, I love your creativity and playful approach and so appreciate your wrist free work. 💗

[@MoveWithJames]

You are so welcome! Thank YOU!!

[@kathyscottbusse2856]

This was just lovely! Perfect way to wake up. So appreciate you sharing your talents with us. Love your style and sense of humor. Namaste

[@MoveWithJames]

Thank you so much! It's with pleasure I get to share these with you and this community 💜

[@MarkLeonieSmith]

Thank you James. Another great practice. Lots of interesting transitions. Namaste

[@MoveWithJames]

You're most welcome Mark.

[@barbbrazes869]

Thanks! Love your creative classes!!

[@MoveWithJames]

Glad you like them Barb, thank you!

[@farrah7748]

Another creative and genius flow, thank you James! I got four such satisfying, releasing cracks out of my back during this ❤

[@MoveWithJames]

Oh YAY! satisfying indeed!

[@layyentan8292]

I found your channel when I had wrist injuries, and I still come back to your classes even tho my wrist has recovered!

[@MoveWithJames]

Thank you so much for your continued support. Really grateful you are still enjoying and finding benefit from theses flows!

[@rachelsalsberg5011]

So happy to have beautiful new content, always feel so great flowing with you James! :)

[@MoveWithJames]

Thank you Rachel!

[@aimixia]

I loved this one, thanks so much James!

[@MoveWithJames]

You're welcome ☺️

[@supersketchymaryjane]

My neck/shoulders/midback have been killing me. This was perfect. I feel 100x better. Thank you!

[@MoveWithJames]

AMAZING, what a great result. Thank you for giving it a go!

[@emmajames463]

Loved this James, thank you so much 🙏 x

[@MoveWithJames]

You are so welcome Emma, thank you for practicing here with me in this community!

[@omgmahaha2371]

Thank you 😘

[@MoveWithJames]

You're welcome 😊

[@josefuensalida]

Thanks so so so much! And I say hi from Argentina!

[@MoveWithJames]

Hi there Jose, thanks for joining the community!

[@elisa1804]

I just find you in yt, thank u so much for this practice ❤️

[@MoveWithJames]

You're so welcome Elisa, thanks for being here practicing with me in this community.

[@jillm1021]

Thanks!

[@MoveWithJames]

Thank you so so much. Appreciate your support.

[@peterfowler6319]

First go with this. I think maybe after more, my neck and shoulders will release more, but this is a wonderful start. Thank you, James ❤

[@MoveWithJames]

You're so welcome Peter, well done for giving it a try.

[@robinreid2232]

Fiona from 2 Birds yoga reccomended You😊Thank You So Much!!* I really appreciate this wrist free neck shoulder & upper back releasing sequence. ❤Namaste🙏

[@MoveWithJames]

Welcome Robin! It's a pleasure to have you join the community. How sweet that Fiona shared this page with you. Thanking you both! 💜

[@peppersheartsclub]

Thank you for another awesome new class! So many great stretches in this one. :D

[@MoveWithJames]

I'm happy you enjoyed this sequence! Thank you ☺️

[@CindyLouWho99]

Just what I needed for tight shoulders and neck. I really love how creative you are with the poses 😍

[@MoveWithJames]

My pleasure Cindy, I'm grateful it was supportive for you!

[@AK_Honig]

absolutely loved it! thank you!😊

[@MoveWithJames]

Thank YOU!

[@jennimusher]

Really appreciate the wrist free option! And i love the elemental flow. Feeling great now! Thank you James ❤

[@MoveWithJames]

My pleasure, glad you enjoyed this one!

[@catarinapinto7661]

Thank you.❤

[@MoveWithJames]

My pleasure Catarina!

[@jillm1021]

James, this was fantastic! I love your free wrist free offerings and your flows are always creative and fun. But this practice felt amazing on my sore neck and I feel good all over afterwards. Thank you!

[@MoveWithJames]

Yay, so grateful it helped you in this time of need.

[@martiekokotajlo8627]

I Just wanted to say thank you. I was in a bad car accident 2 yrs Ago and tore my rotator cup bicep tendon. Tried to rehab with physical therapy, but finally had to have surgery. Pretty frustrated because yoga was my go to keep me centered. I have not been able to do yoga for the past two years. I am grateful that I stumbled across your KZbin channel. Your wrist, free yoga has been a lifesaver. I’m on my way to recovering 100% with PT and your classes. Thank you for your desire to share your practice with us. May you continually be blessed with good health and happiness? Truly grateful! Martie

[@MoveWithJames]

Martie, thank you so much for this beautiful share and comment. I'm grateful to have been able to share a practice that is so supportive for you and many others around the world. Thank you for being part of this community, may you continue to be gentle with yourself as you recover!

[@mayakremer8793]

I LOVED it

[@MoveWithJames]

So happy to hear that!

[@moddypee]

Started my morning with this wrist-free Neck & Shoulder release flow. My neck was so stiff a couple of days ago, and still abit this morning. This helped release the tension and build-up. Wonderful pick-me-up. Feeling better already‼️😃 Thanks so much for this class Kru James. Please keep these clips coming 🩷💜🩵Sending love from Thailand 🇹🇭

[@MoveWithJames]

Aww so great to hear! A great practice to come back to when we hold a little bit too much tension in our neck and shoulders. So glad it supported you in this time of need 💜

[@moddypee]

@@MoveWithJamesI totally agree. 😊 Please keep these wonderful classes coming. 🙏🏻

[@emmachauhan6878]

I am one year into rehab. I used to do strong yoga 3x per week - thanks to you I can keep it up! ❤

[@MoveWithJames]

Thanks Emma, glad you are still able to practice and flow with me 💜

[@katebunyan1737]

Love love love! Thank you from a yogi with constant wrist pain ❤

[@MoveWithJames]

My pleasure!

[@susan5431]

Fantastic to see these new videos! Happy New Year, James

[@MoveWithJames]

Happy new year Susan, I hope you enjoyed this flow!

[@sandragoudreau717]

brilliant practice! I did this two days in a row for a stiff neck and it totally released those muscles. Thank you, James!

[@MoveWithJames]

You're so welcome Sandra, so happy to hear how much it has benefited you!

[@kimsneath]

Very helpful. Never thought to stretch my neck while in warrior. Love your unique sequences, James. Namaste!

[@MoveWithJames]

Glad you enjoyed it Kim!

[@thomasfranson3542]

Just found the channel. Thanks James! This was my first yoga session post flu and helped me get the kinks out of my neck and shoulders from laying around for a week! ❤ keep the content coming!

[@MoveWithJames]

So glad it was so supportive for you during this time. welcome to the community Thomas!

[@chiara.75]

Dear James ❤ I i really love the way you build your sequences 🌷 I feel each move flowing without difficulties 🥰 love and light to you, lovely creature 🙏🏻🪷

[@MoveWithJames]

Thank you Chiara 💜

[@karinekmk9293]

James, it felt soooo good 😀 The Rihanna stretch is maybe goddess with twisted shoulder stretch ? Thanks for this class🙏🙏

[@MoveWithJames]

Yes, that sounds right. Thank you!

[@ProYoga-v7e]

I really appreciate to practice with you. After injuries in both arms and hands I am grateful for your wrist and hands free online classes. Besides this I love your clear but also humorous teaching style! Thank you James for being YOU!

[@MoveWithJames]

Thank you for being here, part of this community and for your kind words. I am happy you enjoyed this flow so much!

[@LALA-mb7ww]

Thank you James it help so much for my shoulder pain 🎉🎉🎉

[@MoveWithJames]

Great to hear this flow is supporting you!

[@sinjanisinha]

Very nice practice As I am suffering with tennis’s elbow problem And can’t take too many leave as a yoga teacher Very useful for me 😊

[@MoveWithJames]

Great that it is so supportive for you. Thank you for practicing with me.

[@andreazalm]

This was really nice James❤ loved it

[@MoveWithJames]

So glad to hear Andrea, Thank you!

[@patwynne2784]

Thank you James. Loved this flow ❤

[@MoveWithJames]

Yay! Thanks for flowing with me!

[@soniamyre1384]

I've always loved your classes. As some have pointed out, you have switched from left and right to front and back instructions. I'm sure that's very helpful for some. I simply cannot follow along this way. Luckily there are your awesome older classes I can log into. :)

[@MoveWithJames]

Thanks Sonia for your feedback, my reasoning was because I found that when teaching this mandala style flow (front to back of mat), sometimes it can be confusing for people if I cue left and right and it can be easier to just follow. But it seems you prefer left / right, so I might go back to that style cueing instead. Thanks again!

[@soniamyre1384]

Thank you for this consideration @@MoveWithJames and your reasons make perfect sense. I am happy to make an extra effort to adjust or have a little of both so everyone can enjoy your gifts. :)

[@lindseychester1]

What a sweet way to start my day thank you

[@MoveWithJames]

My pleasure Lindsey 💜

[@LALA-mb7ww]

❤❤❤thank you very much, nice to start my morning yoga

[@MoveWithJames]

YAY! Thank you!

[@hopesubak1697]

This was amazing

[@MoveWithJames]

So glad it was helpful!

[@melanierobson3336]

Just found your channel and did an 18:55 minute video for neck and shoulder pain and tension. Felt a little weepy afterwards. I had a total thyroidectomy about 1.5 years ago and just keep getting more tension, waking up with stiff chest and back into the scapula, and my right clavicle makes a loud crack when I try to release the tension, and one shoulder is higher than the other. I think your video helped me today and I'll be coming back for this one tonight before bed. Thank you very much for sharing. I've subscribed and will share your videos on my FB feed. You have a lovely, calming affect.

[@MoveWithJames]

Thank you Melanie for your comment and share. Appreciate you being here in this community. So grateful this practice supported you today. Be gentle with yourself 💜

[@paulapetrey2017]

I injured my shoulder and your videos are really helpful! Happy New Year,James.

[@MoveWithJames]

I'm so grateful this flow is supportive for you during this time. Thank you Paula!

[@sirilysgard1356]

I love your wrist free yoga videos, they have been very helpful for me 😊Do you have any videos for those who have stated to put some weight on the wrist? I can do some downwardfacing dog but most videos have to many of them.

[@MoveWithJames]

Thanks for asking, I have a few "Wrist-Lite" Options over on my Patreon channel, if you wanted to support me there, the flows are 60mins in length and I hope they support you in the way you need. Thank you 💜

[@sirilysgard1356]

Thanks, I'll check it out!

[@HollyHeck-hw5yn]

Fantastic class! Loved it😊❤

[@MoveWithJames]

YAY, I'm so glad you enjoyed it! Thank you Holly 💜

[@movetolondon]

James! Please cue inhale and exhale. What differentiates yoga from other movement practices is the focus on breath and your classes are wonderful but missing the breath cues

[@MoveWithJames]

Thanks for your reflection, I will take it into consideration. I often trial different ways of cueing and modify and adjust the more I teach. But I appreciate your reflection.

[@juliemills1695]

Yes, I find this too - I love the classes but find myself not breathing in synch with the movements very well - I need reminding!

[@juliemills1695]

Many thanks, James - loved this but the balancing half moon is a challenge for me! :)

[@MoveWithJames]

It's a challenge for most, well done for giving this one a go 💜

[@kosmaSOS]

🙏❤

[@MoveWithJames]

Thank you 💜

[@desaferra]

❤🙏

[@MoveWithJames]

Thank you

[@jamesselva2237]

Hi James, I love your channel. Why have you stopped making videos? I see the latest one was 8 months ago? 😃

[@MoveWithJames]

Hi James, It's not always easy, making videos, amongst my classes and other commitments. I am trying my best! 💜

[@algae0]

Why is it so hard for me to follow this video? I keep ending up with my back to the video and don't know which arm or leg is supposed to be forward or back.

[@MoveWithJames]

I changed up my cues, with front and back of the mat instead of left or right and that can be confusing for some. Glad to receive your feedback.

[@helenemasour9256]

All good but i cannot get up from my knee without hands…..

[@MoveWithJames]

I hope it doesn't bother you or hurt your wrists by trying to get back up.

[@helenemasour9256]

@@MoveWithJames no. It upsets me that I cannot do it. My feet would not bend this way

[@lilie1576]

Just found your channel, and I love your videos! So glad I can still practice despite my injury🥲 Thank you🫰🏼

[@MoveWithJames]

You're so welcome! Welcome Lilie, I hope these videos continue to support you during your recovery 💜

[@vbacote]

This was great - thank you!

[@MoveWithJames]

Yay, glad you enjoyed it!