A wrist sprain is the result of stress and strain on the ligaments that hold the wrist bones together. A sprain can be mild or severe, but you should avoid putting weight on your wrist until the sprain heals. If you practice yoga, your best option is to avoid incorporating poses into your routine that put weight on your hands, such as arm balances and handstands. Most of the arm poses are easy to avoid, but there are three that form the basis of the sun salutation series. You can still do these poses with modifications. Consult your physician before doing yoga with a sprained wrist.
Modified Downward-Facing Dog
Step 1
Start on your knees with your elbows on the floor. Your elbows should line up beneath your shoulders and you should have your buttocks raised toward the ceiling.
Step 2
Tuck your chin and lift your knees off the floor and straighten your legs as much as possible. Press your heels into the floor and keep your elbows on the floor to protect your wrist. If you are unable to lift your knees or straighten your legs, slide your elbows forward and press your chest toward the floor.
Step 3
Hold the pose for up to 20 seconds, then lower your knees back to the floor. If you are still on your knees, slide your elbows back until they are beneath your shoulders.
Dolphin Plank — Plank Modification
Step 1
Lie face-down with your elbows on the floor, beneath your shoulders. Clasp your hands so that your forearms make a V.
Step 2
Engage your abs and press your forearms and toes into the floor. Lift your torso and legs off the floor so you are balanced on your toes and elbows. If you are not able to lift your entire body, keep your knees on the floor.
Step 3
Hold the pose for up to 20 seconds, then return to the starting position.
Sphinx — Cobra Modification
Step 1
Lie face down with your elbows on the floor, beneath your shoulders. Clasp your hands so your forearms make a V.
Step 2
Engage your abs and press your forearms and toes into the floor. Lift your torso off the floor but keep your hips and legs planted.
Step 3
Tilt your chin upward and press your chest forward to deepen the arch in your back. Hold the pose for up to 20 seconds, then return to the starting position.
Tips and Warnings
- At any point, you can go into child's pose, which is a resting pose. Kneel on the floor, sit on your heels and rest your forehead on the floor. Let your hands rest at your sides. Inform your yoga teacher of your injury; she may have further suggestions on poses or modifications that you may be able to do.
- If you feel pain in your wrist at any point, stop immediately.
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