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How to support your wrists in yoga class

Updated: Jun 6, 2023

Protecting your wrists in yoga is really important. A number of the poses can put a lot of strain on the wrists, especially when not supported properly.

I have many clients and friends who already experience wrist pain or discomfort and are worried about straining them further in class. Some avoid yoga altogether for this reason. But the good news is that you don't have to avoid yoga classes, as there are a lot of things you can do to support your wrists before and during your practice.


Here are some tips that I would always give my class members:

  1. Warm up your wrists: Take a few minutes to warm up your wrists before beginning your yoga practice. This can be done through gentle wrist stretches, rotating your wrists in circles, or shaking them out.

  2. Spread your fingers wide: When placing your hands on the mat for a pose (E.g. Downward Dog, Plank, Table Top, Crow) spread your fingers as wide as possible and push down on your knuckles to distribute your weight evenly and avoid putting too much pressure on any one area of your wrist.

  3. Engage your core: Engaging your core muscles can help take some of the weight off your wrists and distribute it evenly throughout your body.

  4. Align with your shoulders: When performing poses such as downward-facing dog or plank, keep your wrists in line with your shoulders to avoid putting unnecessary pressure on your wrists.

  5. Use props: Props such as blocks or straps can help alleviate pressure on your wrists in certain poses. For example, using blocks to support your hands in a downward-facing dog can help take some of the weight off your wrists.

  6. Modify poses: If a pose is causing discomfort in your wrists, modify it by placing your forearms on the mat instead of your hands, or coming down to your knees instead of being in a full plank position.

  7. Never hold a pose that is causing pain. Listen to your body: If you experience any pain or discomfort in your wrists, listen to your body and back off or modify the pose as needed.

Remember, protecting your wrists in yoga is important, but it's also important to consult with a medical professional if you have any concerns or pre-existing wrist injuries before you start your yoga classes again.

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