Wrist pain in yoga is a common challenge for many practitioners, particularly in poses that place a significant load on the hands. Downward facing dog, planks and chaturanga can cause significant discomfort, so, let's take look at what can be the cause of wrist pain in your practice. Common factors are:
Overuse or repetitive strain: Repeated pressure on the wrists can lead to inflammation or tendinitis.
Lack of wrist strength: When the muscles supporting the wrist are weak and unengaged.
Improper alignment: Small misalignments in posture can magnify the strain on your wrists.
So many times when we come to the mat we overlook taking a few moments to warm up and strengthen our wrist joints. If your feeling strain, strengthening exercises are really something you should add into your practice daily.
Let's talk about engagement of hasta bandha. Hasta bandha is a strong, stable and well distributed engagement of the whole hand into the earth. If the fingers and hands do not energise, the wrists will take the brunt of weight bearing force. When bearing weight through the hands, to engage hasta bandha, spread the fingers wide and make sure the finger tips are active. Another queue I like to use is to imagine dragging the mat up through the centre of the hand.
My favorite way to increase wrist strength and mobilise before you practice is to do wrist push ups. I perform them before each practice, here's how:
Begin in a tabletop position on the floor with your knees directly under your hips and your hands placed on the mat. Spread your fingers wide and grip the fingertips. Keep your arms straight and lift your thumbs up. Keep your thumbs lifted as you lift the heel of the hand and press into the knuckle pads, lower down and repeat. An option as you get stronger is to perform it in a plank pose.
For me, the gyroball has also been a game changer. This small, hand held device provides resistance training that is super effective, specifically targeting wrist and forearm strength. It really is amazing for anyone who loves arm balances and has a regular yoga practice. Incorporating the gyroball into my daily routine has not only alleviated my wrist pain but also improved my overall grip and stability during arm balances and inversions.
Wrist pain doesn’t have to be a barrier on your yoga journey. With mindful practice, targeted strengthening exercises and incorporating hasta bandha, even adding a gyroball routine, you can build the resilience and flexibility your wrists need to support your practice. Remember, the goal is to work smarter, not harder, by listening to your body and integrating these techniques, you can pave the way for a more comfortable and sustainable yoga experience.
Stay mindful, keep stretching, and embrace every step of your journey toward a stronger, pain-free practice! I really hope this blog post helps you improve your practice. Please check out the previous posts in the series where we've explored how to improve our exploration of hip and knee, back and shoulder pain in yoga practice.