May 14

10 Tips on How to Prevent Yoga Wrist Pain and Strain

how to prevent wrist pain in Yoga

Get to know what causes yoga wrist pain. Find out the methods that will help to counter the risks of wrist pain and strain during a yoga class.

 

The wrist is one of the weaker parts of the body, and it is prone to injuries. Unfortunately, yoga wrist pain happens more often than you’d think. This is because some asanas put a lot of stress on the hands and wrists. This is especially the case in vigorous styles of yoga such as Vinyasa or Ashtanga practices. The high frequency of yoga push-ups and planks, as well as the Vinyasas (Up-Dog, Down-Dog, Jump Backs, etc.), can lead to overload, strain, and eventually, injury.

Sometimes, the more wrist-dependent yoga poses offer opportunities to strengthen the wrists. And keep in mind that for new yoga students, wrist pain might sometimes simply be soreness. This will change once they’ve developed a steady practice.

If certain yoga poses are not done safely, they can also lead to wrist injuries and chronic pain.

When the wrist is extended, it puts stress on all the soft tissue, especially the tendons. This extended position of the wrist happens in the Plank Position, Push-ups and hand balancing postures such as the Handstand and the Crow for example.

Even typing on the keyboard with hiked wrists (your wrists should be completely neutral) can cause wrist issues like Carpal Tunnel Syndrome. In the case of typing, the stress is low but frequent. When it comes to postures and exercises that place weight on extended wrists, as in certain yoga postures, the stress is high but infrequent.

People walk on their feet, not on their hands. When we load the wrists with our full weight, we need to allow for a certain adjustment period. Also, the alignment of the wrist, and the right balance between strength and flexibility are important factors.

In other words, if we are using our hands as feet, such as in arm balances, planks, and Downward Facing Dog, we need to give them a chance to get stronger gradually. To prevent yoga wrist pain in us and others, it is helpful if we understand what to look out for.

Avoid Wrist Pain in Yoga: 6 Simple Tips to Protect the Wrists

1. Warm-up gently before placing your full weight on your wrists:

It may sound logical, yet many would neglect this simple advice. Warming up is important for all of us. However, as we get older, or if we have a history of wrist issues, we must warm-up even better. Warming up not only improves lubrication of joints but it also relaxes the adjoining muscles and improves the local blood flow. It also prepares your body for physical stress.  The classical Sun Salutation is a great way to ensure that your body and your wrists are warmed up properly before you move on to place your full weight on your hands.

2. Strengthen and lengthen the muscles surrounding the wrists:

Healthy wrists are strong, yet flexible. When the muscles around your wrist joint are balanced, it considerably reduces the risk of sprain, strains, or fracture. Slow and controlled hand balances such as the Easy Crow Pose are a great way to build up strength and flexibility in the wrists.

3. Be mindful and evenly distribute your weight:

Avoid placing too much pressure only on the heel of your palms or bending the fingers. You may need little practice to do it in the right way. Think about pushing the heel of your palms as well as all your knuckles and finger tips equally into the ground.

4. Spread your fingers and grip the floor:

In hand balancing postures, spread your fingers and think about lightly gripping the floor (without bending the fingers, though). Your hands need to be able to adjust to the constant micro weight-shifts that happen when you balance on them. The technique of spreading the fingers and lightly gripping the floor is essential to building up this sensitivity, and at the same time, it protects your wrists.

200 hour hatha yoga teacher training
200 hr hatha yoga teacher training

5. Strengthen your core:

If our core is weak, we have the tendency to shift the weight too much forward and to lean into the extended wrists. We lean away from the weak core and therefore end up creating even more extension in the wrists. By strengthening your core, as well as other large muscle groups that need to be active and well-coordinated in planks and hand balances, you will greatly reduce the risk of wrist strain.

6. Listen to your body and take it slow:

One of the most significant reasons for wrist injuries & strain is over-enthusiasm. Most wrist injuries in yoga classes occur when beginning students want to do all the asanas and exercises perfectly, and from the very first time. However, you should listen to your body and remember that the wrists need time to adapt and adjust to the new challenges.

Teach Yoga for Happy & Healthy Wrists: 4 Effective Techniques

Continuing the topic, given below are some of the more advanced tips. These 4 alignment cues are valuable for seasoned yoga practitioners and yoga teachers.

7. Inner and outer spiral:

Creating two opposing spirals is a technique that increases  the ability of shoulders, forearms, and wrist joints to bear weight. When placing the hands on the mat, think of creating a inward spiral with them by making sure that also the knuckles of the index finger and thumb stay grounded. Once you have that connection with the ground, think about moving the inside of your elbows forward in an external spiral.

8. Strengthen the shoulders and chest:

When our shoulder joint is restricted due to tightness in the surrounding tissues it will have an effect on how we place the hands on the floor and therefore on the wrists.  Working on shoulder and chest flexibility is highly recommended in these cases. Poses like Gomukhasana, Ushtrasana and Matsyasana are very effective.

9. Stretch the shoulders and chest:

Similarly, the lack of strength in our shoulders and chest will make us lean into the lower joints and create unhealthy pressure. Hand balances and a vigorous series of Chaturanga Dandasana, Up-Dog, and Downward-Facing Dog are not “a walk in the park” for most of us. Therefore, do not “jump” right into the full poses, especially with beginning students. Offer variations in which the entire body weight is not involved and also consider doing shoulder, arm, and chest strengthening exercises that are easy on the wrists, such as the dynamic Dolphin.

10. If necessary elevate the heel of the palm:

Yoga students with a preexisting wrist condition or generally tight and sensitive wrists, can benefit greatly from using some support under the heel of the palm. You can ask them to fold their mat or a blanket and place the support under the heel of the palm. The fingers and the thumb remain unsupported. The slight level difference that is created by doing so, allows the student to do the pose without going too deep into the wrist extension.

FAQs on Yoga Wrist Pain & Strain

Here are some frequently asked questions related to yoga wrist pain and strain. These will give you a better idea about what causes wrist pain or injury during a yoga practice. It will also help you prepare better so that you can avoid such instances in the future.

  1. Does yoga always cause wrist injuries?

No, yoga does not always cause an injury. Your wrist may get hurt or injured during a yoga practice if:

  • You are a beginner learning an advanced pose.
  • You are making a quick transition from one pose to another.
  • You are distracted or overexcited during a practice.
  • Not following the proper instructions or not practicing in the right set-up.
  • You have had any prior injury, or a condition like arthritis.
  1. What are some of the common yoga poses that can cause wrist pain or injury?

Usually, it is the weight bearing poses that leads to wrist pain or an injury. In addition to the poses mentioned above, here are some other common yoga postures that stresses the wrists. As such, these poses (or their variations) should always be practiced with caution.

Arm balancing poses

  • Bakasana (Crane Pose).
  • Eka Hasta Bhujasana (Elephant’s Trunk Pose).
  • Mayurasana (Peacock Pose)
  • Tolasana (Scale Pose)

Backbends

  • Chakrasana or Urdhva Dhanurasan (Wheel Pose or Upward-Facing Bow Pose)
  1. Should I use props to prevent wrist pain and injury?

If you are wondering how to protect your wrists during yoga, then using props is one of the recommended ways. Yoga props are designed to let you reach the ground more easily and without stretching your wrists too much. It also helps to keep the wrists in a neutral position, and reduces the pressure on your wrists during practice. In the meanwhile, ensuring that your core muscles and spine gets adequately stretched and strengthened.

  1. Can I do yoga if I have wrist injury?

Having a wrist injury does not mean you cannot do yoga. You can try a more relaxing Restorative Yoga sequence, or go for a modified version of a Vinyasa flow or Hatha Yoga session.

It is important to seek proper medical advice before you begin your advice. Also, share the details with your yoga teacher so that he/she can help you decide on the best practice.

  1. Is yoga good for the wrists?

Yes, it is. Yoga helps to stretch and strengthen the wrists. But, as already mentioned, many of the poses put pressure on the wrists. So, you have to maintain the correct alignment and keep a balanced pressure when doing these yoga asanas. (Remember, it’s not just the wrists but also the arms and shoulders that need to be aligned.) Moreover, keep doing regular wrist exercises, and follow the 10 tips that we have shared above!

 

About the Author


Kalyani Hauswirth-Jain is a senior teacher & the Creative Director at the Arhanta Yoga Ashrams since 2013. She is a lead trainer for the 200 hour Yoga Teacher Training, 300 hour Yoga Teacher Training as well as a variety of 50 hour courses like Yin Yoga and Vinyasa Yoga, for more than eight years now.

She has also co-authored the internationally acclaimed book Hatha Yoga for Teachers & Practitioners: A Comprehensive Guide to Holistic Sequencing.