The carpal tunnel, a narrow passageway at the base of the hand, houses the median nerve, which controls sensations to the fingers. Carpal tunnel syndrome occurs when the median nerve becomes compressed, causing pain and numbness in the wrist and hand.
A 1998 study published in the "Journal of the American Medical Association" showed that yoga poses can help carpal tunnel syndrome by increasing blood flow, relieving compression and reducing wrist pain. The key is executing the poses in good alignment.
Alignment
To take undue pressure off your wrists, ensure that the heads of your arm bones nestle firmly in your shoulder sockets. Stretch out your arms straight in front of you, with your palms facing each other. Draw your arm bones back into your shoulder sockets and relax your shoulders down. Maintain this integration through all poses and other repetitive activities, such as when you are working on a computer.
Also, notice your body position in weight-bearing poses. For example, in plank pose, keep your shoulders directly over your wrists. If they are too far forward, you are overextending your wrists. Place your palms flat on the ground and firmly press your finger pads, knuckles and the inner and outer heels of your hands.
Stretches
Bring your palms together in front of your chest with your elbows out to your sides and your shoulders relaxed. Turn your hands outward and inward; sway your elbows to your right and left, keeping your alignment intact.
Stretch your arms out to your sides, palms facing upward. Inhale stretch your arms overhead, thread your fingers together and turn your palms up to the ceiling. Relax your shoulders down your back. Stretch to the left and then to the right.
Practice these poses at your computer throughout the day.
Half Downward-Facing Dog
Prepare for a pain-free downward-facing dog by practicing at the wall. Place your palms flat on the wall directly in front of your shoulders. Walk your feet back so your torso becomes parallel to the floor and your legs are perpendicular, directly under your hips. Hold for a few breaths.
When you're ready for downward-facing dog, reduce the angle of your wrists with a rolled-up towel under the heels of your hands. Another option is to practice on your forearms, in dolphin pose, rather than your hands.
Considerations
If you have been diagnosed with carpal tunnel syndrome, consult your health-practitioner about what yoga poses are best. Work at your own pace and stop the pose if you feel pain.
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