This month’s free yoga podcast offers a 20 minute Hands-Free Vinyasa Flow is great for those with shoulder, elbow or wrist pain, or for any reason needing to take a break from bearing weight in the arms. This is also a great flow for the beach, the forest, or the park.  Utilizing strengthening movements like Powerful Pose, Runner’s Lunge, and Warrior with chest/shoulder opening variations like Cactus Arms, Rowing and Pulling movements, this is a great sequence for balancing round-shouldered posture, neck and upper back tension, and long periods of sitting.

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