Karuna Yoga Vidya Peetham Bangalore

Working With Wrist Pain in Yoga?

  • Wrist pain is a common issue for many yoga practitioners, especially in weight-bearing poses like plank, downward-facing dog, and chaturanga. Here are some tips for working with wrist pain in yoga:
  • Warm up the wrists: Before beginning your practice, take some time to warm up the wrists with gentle movements like wrist circles, fist pumps, and wrist flexion and extension.
  • Use props: Props like blocks, blankets, and straps can be helpful in supporting the body and reducing the amount of weight placed on the wrists. For example, placing blocks under the hands in downward-facing dog can reduce the amount of weight placed on the wrists.
  • Modify the poses: Modifications can be made to poses to reduce the amount of weight placed on the wrists. For example, dropping the knees to the mat in plank or chaturanga can reduce the amount of weight on the wrists.
  • Focus on core and leg strength: Strengthening the core and legs can help reduce the amount of weight placed on the wrists in weight-bearing poses. Focus on building strength in the core and legs through poses like boat pose, chair pose, and lunges.
  • Use proper alignment: Proper alignment is key to reducing strain on the wrists. Make sure to distribute weight evenly through the hands and fingers, engage the muscles of the arms and shoulders, and avoid collapsing into the wrists.
  • Take breaks: If you experience persistent pain or discomfort in the wrists, take breaks as needed and modify your practice accordingly. It’s important to listen to your body and avoid pushing through pain.
  • If you experience persistent or severe wrist pain, it’s important to seek the guidance of a medical professional to rule out underlying conditions or injuries.

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