Yoga for wrists sounds wonderful right? Anyone’s else’s wrists hurt from all that computer and phone life? Or maybe you’re a photographer like me, those small joints just get a beating, don’t they! Are you ready for some quick relief?
Hey lovely, I’m Emmy, RYT – 250 hrs here at Celebrate Again Yoga! Join me as I lead you through a short 10 minute wrist relief and talk about how you can avoid wrist pain when practicing yoga!
Yoga for Wrists & Wrist Pain: 5 Ways How To Protect Wrists During Yoga
Can I tell you a secret? I had my wrists bound in braces for almost 18 months because my doctors thought I had injured them. Well, turns out, I was just getting chronically sick with illnesses that caused joint pain. So friend, word of advice if your joints are hurting, you may be more than just working a lot on the computer. Please seek medical advice if you suspect there could be more going on. This yoga flow will help bring relief, but the best thing I can ever teach you as a yoga teacher is to listen to what your body needs.
1. Learn To Listen To Pain Vs Strengthening
While building strength is hard work, pain and yoga should never coexist. As someone who grew up learning to “push through” a lot of pain emotionally and physically, I really struggled to learn the difference between growing pains and, well, actual pain. My best advice as you journey through your yoga practice to build wrist strength is to learn to listen to what hurts, know when to back off and learn what is growing, strengthening pains.
Pro Tip Yoga should never cause pain.
2. Press into All The Pads On Your Hands
As I talk about in the yoga for wrist pain flow video above, you’ll want to really begin to be aware of how you’re placing your weight on your hands. I know it can be easy to get caught up in staying in line with the teacher’s cues, but practicing flows like this one can be a good check in to do regularly, especially if you’re new to the practice of yoga. It takes time and intentionality to not have your wrists aching after a traditional vinyasa flow class.
3. Hand Toe Stretch
For a deep wrist massage, follow the guide in the yoga for wrists video above and massage out the wrists with your toes in forward fold.
4. Use Namaste Mudra Often
You’ll find in many yoga classes that your hands are guided to move to a prayer position or the Namaste mudra. This is a great opportunity to stretch out the wrists, and as I guide you in the yoga for wrists video above, you can take this time to stretch, moving your hands lower to your belly button or roll out the wrists too!
5. Keep Practicing
The wrist pain will alleviate. Trust me, it just takes time, gentleness and awareness.
In the meantime you can always opt to rest on your forearms, turning your downward dogs into dolphin pose, your table tops into puppy posture and your planks into forearm planks.
It works, trust me.
I had to do it for a year of my life while my wrists were bound and strictly told not to use them. 😉
Get exclusive access to my full length self care yoga class
Sign up to receive exclusive access to this full length yoga class that isn’t available anywhere else! (Don’t worry we won’t spam you.)
Want more free yoga classes? Check these out!
Self care yoga flow – 30 minutes
Yoga for adrenal fatigue-20 minutes
Calm yoga for anxiety-17 minutes
Gentle Morning Yoga-20 minutes
Legs up the Wall Yoga Pose-2 minutes
Gentle yoga live replay class – 55 minutes
Yoga for tight shoulders – 10 minutes
Yoga for posture for beginners – 10 minutes
Want To Go Deeper In Your Yoga?
Join my Celebrate Again Self Care Yoga membership as I guide you through the tools of yoga, meditation, live yoga classes and extra goodies to step out of surviving and into thriving- practicing and learning self-love.
Disclaimer: Celebrate Again, LLC recommends that you speak with your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When partaking in any form of physical activity it is potentially hazardous, and that may involve a risk of possible injury or even death. If you engage in this exercise or exercise program, you voluntarily agree that you do so with the knowledge of the risk involved, expressly assume and accept any and all risks of injury to yourself.
For more info about wrist pain please visit your physician or read here.
Want to have an epic experience with your partner?
When I’m not leading yoga and self love, you’ll find me helping couples like you have epic connection experiences.
Hey, this is me on the Oregon coast, one of my favorite places! Together with my team of photographers in Oregon, Colorado, and around the U.S., we are couple experience makers.
We believe that your wedding day or anniversary deserves a unique celebration, one that takes you away from the everyday overwhelm and into a place that allows for deep connection. We’d love to help guide you in crafting an unforgettable experience that we hope will transform your relationship deeply. Learn more about hiring us as your Oregon elopement photographers, Colorado elopement photographers or anniversary photographers!
Celebrating your anniversary soon? Learn more about what to do for your anniversary! Or find a deeper way to connect as a couple through our couples connection experiences!
This was amazing! I am definitely going to do this often to help out with wrist fatigue. I need to practice more and get more flexible in my legs but hey just something to work towards! Thank you for putting this all together!
I’m so glad to hear this! You’re so welcome!