How to Adjust Yoga Poses for Wrist Pain

Adjust Yoga Poses for Wrist Pain

Putting too much pressure on your hands or wrists in yoga class can exacerbate existing conditions. Follow these steps to identify which poses to skip and which poses you can modify.

Instructions

1     Avoid these poses if putting weight on your arms and wrists cause you pain. Take                         

            a break from these poses for several weeks, depending on the severity.     

1. 2
   Reintroduce weight bearing poses back into your yoga practice gradually. You can substitute
   "knees chest and chin" for Chaturanga Dandasana and do Plank and Downward Facing Dog on your forearms. Taking these poses on your forearms will alleviate wrist pain while building core strength. Handstand should be swapped for head stand or forearm stand. Continue to avoid Crow poses and other arm balances.
2. 3
   Stretch your wrists by practicing arm extension. One of the easiest and safest ways to do this is by getting into a hands and knees position with your palms directly below your shoulders. If this is too painful, try with your hands slightly in front of your shoulders and over time move your hands so that your arms are in a straight line from your shoulders to your palms.
3. 4
   Reintroduce plank pose by stepping back and lifting your knees after stretching the arms and knees comfortably in the hands and knees position. Be careful not to over do it. In the beginning, only stay in plank for a few breaths at a time.
4. 5
   Practice Downward Facing Dog once you have "graduated" from the hands and knees stretch. This will be a good strength builder because your arms do not need to extend fully. If you feel any wrist pain in this position, drop onto your forearm.
5. 6
   Practice a combination of Downward Facing Dog and Hands and Knees and gradually incorporate other poses that put weight on the arms and wrists. Gradually increase the amount of time that you spend in each pose.