Wrist Pain in Yoga? Tips to Avoid Wrist Pain
                     Wrist Pain in Yoga? Tips to Avoid Wrist Pain
Unfortunately, inadvertently putting too much weight on your wrists when practicing  
yoga’s weight-bearing and handstand poses such as Downward-Facing Dog, Upward-  
Facing Dog, and Plank Pose can lead to wrist strain or wrist problems. However, the  
right support of your body weight provides opportunities to strengthen your hands and  
fingers muscles. For beginner yoga students, wrist pain can only be a pain but not a  
strain. We can prevent extended wrist strain or pain by following some basic guidelines,  
especially while practicing the pose like push-ups, and hand balancing.
Here are some tips to prevent extended wrist pain during your exercises. It controls  
sensation, movement and blood flow to the soft tissues inside the wrist.
Make sure consideration should be given to correcting any misalignment that is affected  
during normal yoga postures before starting your yoga postures.
How to Treat Yoga Wrist Pain: Tips for a Pain-  
free Yoga Practice
If you already suffer from wrist pain or injury during your yoga practice, you may need  
to see a doctor or physical therapist, but if you are experiencing pain during yoga  
practice, the following tips address wrist pain in yoga practice.
Warm-up Gently Before Practicing Wrists Yoga Poses
Many people ignore warm-up yoga poses. Warming up before starting any yoga pose is  
a must for all of us, especially if you have a history of wrist issues.
Actually, by warming up, the body becomes warm and the muscles open, so that when  
you exercise, it does not put pressure on your muscles suddenly. It not only helps in  
stretching and loosening the muscles and tissues but also improves the lubrication of
the joints. Surya Namaskar is a very effective method for the body and your wrists to  
warm up.
Strengthen and Stretch the Wrists Muscles
When the wrist joint muscles are balanced and Strengthened, it considerably not only  
reduces the risk of physical stress but also pain, sprain, strain, or fracture.
Poses such as slow and controlled hand balancing is a very effective way to strengthen  
the muscles around your wrist joint and build strength.
Open the shoulders and strengthen the arms
The lack of strength in our shoulders and chest will weaken your forearm muscles and  
create unhealthy pressure in the lower wrist joints. Therefore, consider shoulder, arm  
and chest strengthening exercises. You can also practice folding your arms behind your  
back, bow pose, or with eagle arms to strengthen your wrists so your body is also  
considered to do exercises that are easy on the wrists.
Embrace props and modifications
Many people ignore props and amendments. If we have a history of wrist issues, we  
need to embrace props and modifications. The props and modifications allow you to  
enjoy all the benefits of carrying your full load on your hands.
Hardwood blocks will provide proper alignment for your hands and make it easier to  
focus more.
Modify poses
If you’re doing yoga after a pain or injury, or you’re building your strength on a weak  
wrist, try hand-balanced yoga poses like Downward-facing dog and plank pose with  
some modifications.
Spread your Fingers and Gripping the Floor
To increase sensitivity in the hand balancing pose, consider extending the fingers and  
lightly gripping the floor. This technique protects your wrists and is essential for  
balance in adjusting to weights.
Be Mindful and Distribute your weight evenly
Avoid putting too much pressure on either end of your palms. To do this correctly, press  
all the knuckles of the fingers and the heels of the palms equally on the ground in the  
right way.
Quick wrist acupuncture
Acupuncture is one option to help relieve natural wrist pain. A small orthopedic doctor  
may receive the treatment several times a week.
Elevate the Heel of the Palm
People with tight and sensitive wrist conditions can greatly benefit from using some  
support, such as a mat or folded blanket, under the heel of the palm.
Wrist compression glove
If your wrist hurts or strains during class, you should consider wearing a wrist  
compression glove or wrap before continuing your practice. Rest and icing to reduce  
pain or swelling will also help.
The strength and flexibility of the rest of your body can also contribute to achieving  
pain-free wrists in yoga practice. However, the above tips help in yoga practice with  
mild wrist discomfort.
Wrist-friendly yoga
A wrist-friendly yoga pose will warm up and stretches your wrists’ muscles before  
heading into hand balanced.
Common Yoga Poses that can Cause Wrist Pain or  
Injury
Usually, all weight-bearing or handstand poses lead to wrist pain or an injury. Here is  
some common asana that stresses the wrists.
 Mayurasana (Peacock Pose)
 Chakrasana or Urdhva Dhanurasan (Wheel Pose or Upward-Facing Bow Pose)
 Bakasana (Crane Pose)
 Tolasana (Scale Pose)
 Bhujangasana (Cobra pose)
Conclusion
Like all physical activity, push-ups, and practicing hand balancing poses such as  
Handstand Pose and Crow Pose are many more beneficial than you might think for wrist  
pain and injury pain like carpal tunnel syndrome.
Source Link: https://7pranayama.com/what-is-yoga-history-yoga-  
importance-of-yoga/