There are many causes of wrist pain; injuries, repetitive motions and carpal tunnel syndrome. Yoga, if done without proper alignment, can also cause pain and stress in the wrists. Some simple common mistakes can be avoided in yoga to prevent wrist pain. Also ask your yoga teacher to observe your alignment for additional tips. Consult with your doctor before practicing yoga.
Downward Facing Dog Pose
One of the most commonly practiced yoga poses today, downward facing dog pose, has the potential to create severe wrist pain if practiced with improper alignment. To practice this pose properly, evenly disperse the weight on the palms of your hands. Your hips should be far enough up and back to avoid putting too much weight in the upper body. Keep the elbows straight but avoid hyper-extension by not locking out the elbow joint. Ask your yoga instructor to give you additional advice on your alignment.
Yoga Props
Using yoga props to help you in specific poses that cause pain in your wrists can help ease the stress. Slanted yoga blocks help reduce the angle of extension in the wrist in poses like handstand, upward facing dog and side plank pose. You can also place your hands on the seat of a chair. Position the chair up against a wall for safety. Using the chair takes a significant amount of stress off the wrists.
Stretch
After practicing poses that bear extra weight on your wrist joint, stretch the joint. Hold on to your left hand with your right hand and gently pull your hand and arm away from each other. Repeat on the other side. Another effective wrist stretch can be performed in a seated or standing position. Clasp your fingers behind you and roll your shoulder close together. Straight your arms and hold the stretch for 30 seconds.
Additional Tips and Considerations
If stretching and adjusting your yoga practice isn't relieving your wrist pain, take a break for a few weeks and allow the joint to heal. To naturally relieve the pain, try using a homeopathic herb called arnica. You can purchase arnica in a gel or lotion and apply it to your wrists topically three times a day until the pain subsides.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- MayoClinic.com: Wrist Pain
- Yoga Journal: Yoga for Wrist Pain
- Yoga Journal: Sore Muscle Soothers
