4 ways to make yoga easier on your wrists

Your wrists, with their complex system of joints, tendons and ligaments, are a very special kind of jigsaw puzzle. They participate in almost every movement you can think of – grasping, lifting, writing, twisting, reaching, you get the point. Your wrists also don’t catch a break on your yoga mat. If you find it difficult to hide your eye roll or sigh when your yoga teacher points out the pose you prefer He knows It will feel uncomfortable for you – think Downward facing dog, Waveor Chaturanga-You are not alone.

The painful, straining, sore, or straightening sensations you might experience in any of these poses are not only common, they’re enough to keep people from practicing yoga at all, as the yoga and anatomy teacher explains. Monica Bright In a The last episode From her podcast Essential Conversations for Yoga Teachers. “Wrist pain is one of the most common complaints from students in yoga classes, especially in vinyasa or flow-based practices,” Bright said during the episode.

She added that when students don’t know how to deal with a position that causes pain in their wrists, they start thinking, “Yoga isn’t for me.” But there are ways to make poses more manageable.

4 ways to make your wrists more comfortable in yoga

According to Bright, there are different ways to “dramatically reduce weight” in your wrists in Downward Dog, Chaturanga, and Plank so that these weight-bearing positions feel more sustainable. The next tip is how Bright recommends dealing with wrist discomfort in her podcast episode. We also asked her for additional insights for students and teachers to better address this challenge.

1. Roll up a mat or towel

Sometimes, it may be helpful to distribute the weight over the rest of your hands. Placing support under your wrists helps achieve this. “Roll your mat or towel under your hands” in Down Dog, Plank, or Chaturanga, Bright suggests. Or try placing yoga wedges under your palms, which have the same effect.

2. Place your hands on the blocks

Bright suggests getting your hands on it Blocks In Down Dog, Plank or Chaturanga. Again, this shifts the weight from your hands and wrists and allows your lower body to pick up some of the slack. Think about pressing your heel into or around the mat. Also, push your hands onto the blocks, keeping your wrists active so you’re not “throwing” weight on them.

3. Make fists

Instead of placing your palms on the mat in Plank or Chaturanga, form a fist with your hands and place the weight on your joints instead. This position keeps your wrists straight rather than extended, avoiding potential discomfort, Bright explains. “It’s especially helpful for students who have tried to reduce wrist extension with props (rolled towel, mat, or foam wedge) and continue to experience discomfort,” Bright says.

Another benefit of this option? “The difference in grip prevents fumbling with props, so students can stay in the flow with the rest of the class,” Bright adds.

4. Lower your knees

You can choose your own mode Knees on the mat in Chaturanga Or plank – or exercise something else Contrast wood paneling-This looks better on your wrists. Similar to making fists, this allows you to continue the vinyasa class without having to reach for the props.

5. Get into a different position

You can always choose to adopt another position that is more suitable for the wrist, even if the teacher does not alert you to this.

Bright offers Dolphin pose As an alternative to Down Dog, although it is a difficult pose, she advises teachers to “present it as one option (rather than) the only solution.” There’s also the more restorative puppy pose, which extends the shoulders in a similar arm position as Down Dog, Bright says, but with less intensity.

In general, Bright suggests looking at wrist pain in yoga as “valuable feedback” from your body. This doesn’t mean you need to “avoid weight bearing forever,” she says. Instead, your goal may be to work on weight bearing over time.

Bright also recommends working on gradual exposure to weight bearing. “When trying to practice with hands on the mat, I advise students to try it once in class and then evaluate how they feel afterward,” she says. If pain persists, she advises students to continue changing positions and/or consult a health professional.

As always, in yoga, it is not about reaching a specific goal. Instead, you can do what feels right for you at the moment.