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When you start practicing yoga or when you raise your level and can hold hand-supported positions for a longer time, you may feel pain in your wrists. You should definitely check the support of your palms with which the discomfort does not get worse and a wrist injury does not appear. The wrist joints are the most vulnerable to many repetitive movements that happen throughout the day. For example, when we were kids at school, writing made us use our elbows and wrists.
How to Prevent wrist pain when practicing yoga?
Currently, it is the use of technology and the keyboard that has made our wrists to be used for too many hours. In yoga practice, the wrists need to be strong and flexible as they come from downward dog, upward dog, plank, or some inversions that require the body to be supported by the weight on the wrists. It will be a great benefit to you both in your yoga practice and normal life to learn how to protect and strengthen your wrists so that you are free from overloading and injuries.
Conscious and Activated Wrists in Yoga.
Before resting your palms during a yoga session, spread your palms out and distribute the weight equally among the five pads and the palm as if you were going to push the ground, supporting the weight on the ground, without bending the palm. In some postures like downward facing dog, almost pushing the ground forward.
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Important: align your palms very well. The middle or the middle finger should point the way and be aligned with the forearm.
Beginner’s mistake for wrists in yoga.
Most beginners have the tendency to put the weight on the outer side of the palms while at the same time leaving the index fingers and thumbs inactive, not pressing. Try to locate the weight and activate these two inner fingers.
My Personal Experience.
At first, yoga was a dull pain source in my wrists, especially after postures like plank and downward-facing dog. I realized that I was putting too much weight on my palms and not engaging my fingers and forearms. Over time I got the hang of the method of spreading my fingers wider and pressing all the points of my hand equally. The pain went away slowly as my wrists became stronger and more flexible. Currently, those same postures are performed in a lighter and more stable manner.
Expert Opinion.
“Most wrist pain in yoga comes from misalignment and not engaging the muscles,” says Dr. Meera. “When the palm is not firmly planted, the pressure is directed to a small joint area. Strengthening the forearm regularly and stretching the wrist flexors will help prevent this. Besides, it is very important to warm up the wrists before doing any hand-supported asana.”
Expert Interview – With Yoga Instructor Riya Sen.
Q: What causes wrist pain of many yoga practitioners at the start?
Riya: “Our hands are used for fine tasks like typing all day long, but not for weight-bearing. Therefore, when yoga asks the wrists to suddenly support body weight, they do not respond well.”
Q: How can someone build wrist strength without risking safety?
Riya: “Wrist rotations should be done gently and one should also do table pose along with plank variations gradually. A person can use yoga blocks or mat rolls for comfort until he/she becomes stable.”
Q: Is there a simple posture correction tip?
Riya: “The fingertips, especially the index and thumb base, should be pressed evenly. Think that you are lifting your palm a little, like creating a mini dome and that is the way you distribute pressure evenly.”
Frequently Asked Questions.
1. What if my wrists hurt and I want to do yoga?
Yes, you definitely can but you need to change the poses so that the wrists are not overstrained — making fists, using forearms, or props. If the pain is sharp or continuous, rest.
2. What can I do to make my wrists strong enough for yoga?
One may consider doing a daily routine of wrist curls, circular rotations, and wall push-ups. Also, consistent stretching before and after training is very helpful.
3. Do wrist supports or braces work well in yoga?
They can provide comfort and stability for a limited period and that should be the reason for their use. The final goal should be to naturally strengthen the wrists through proper alignment and gradual load-bearing practice.
Bottom Line.
There are quite a few ways to effectively prevent wrist pain during a yoga practice. The most significant points are respecting your body, modifying the poses when necessary, using props for assistance, and focusing on the strengthening and stretching of the muscles in the hands and wrists. If you take these measures into your practice, you will be able to reap the great benefits of yoga without suffering from wrist pain. In case of persistent or severe pain? Always see a healthcare professional.
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