The wrist joint is a complicated set of 13 bones that connect your hands to your arms. Stretches, known as poses, practiced in yoga are part of a holistic health approach to living. When certain poses are performed incorrectly or too often, your wrists joint may be at risk for injury. Try using props, variations and close attention to alignment to reduce this risk. Consult with your doctor before practicing yoga.
Step 1
Place a slanted yoga block under your palms in poses like downward or upward facing dog. Place your palms on the seat of a chair, propped up against a wall, to further reduce the amount of weight placed on your wrists.
Step 2
Place one yoga mat on top of another for additional comfort and support for your wrists.
Step 3
Practice proper form in yoga poses that bear weight in the wrists. Avoid hyperextension of your elbow joint, because this puts more pressure on the wrists. Also spread your fingers wide and place an equal amount of weight on your palms.
Step 4
Practice variations of yoga poses if your wrists are injured. For example, lower onto your forearms instead of your palms in downward facing dog pose or plank pose.
Step 5
Stretch your wrists after every yoga class. Clasp your fingers together behind you with the palms facing each other and try to straighten your arms. Hold this position for several breaths and repeat as necessary.
Tips and Warnings
- Practice with an experienced yoga teacher to ensure proper alignment in specific poses.
- If your wrists are already injured, avoid weight-bearing poses until you are healed.
Things You'll Need
- Slanted yoga block
- 2 yoga mats
References
- "Yoga Journal"; Bearing Up Under Pressure; Julie Gudmestad
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Gray's Anatomy"; Henry Gray; 1901 "Gray's Anatomy"; Henry Gray; 1977
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