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Yoga For Wrists That Help You Avoid Yoga Wrist Pain

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 Lumalia, 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!

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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

hands in a peace sign because they are happy yoga wrists

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.

However it does take time to build up the strength in your wrists to do a lot of downward dogs and planks that many yoga classes are filled with.

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

Emmy in namaste mudra doing yoga for wrists

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

Emmy in namaste mudra doing yoga for wrists in mountain pose on top of a mountain

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. 😉

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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.

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5 Responses

  1. 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!

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About the Author

emmy on mountain to laughing

Hey, I’m Lumalia, a connection architect here at Celebrate Again Yoga. My passion is guiding others back to their true homes inside their beautiful bodies. Learn more about the Celebrate Again membership to understand more.

I’m a certified yoga instructor, certified Kindred meditation teacher, and  couples connection  photographer behind Celebrate Again and Luminosity. Here you’ll find ways to live the Celebrate Again lifestyle.

I want to help you embody the joy of life by learning to Celebrate Again in everything from intentional breathing to taking on major life events. I believe your life should be full and be what you make it.

Here you find conversations about self care, free yoga videos, free guided meditations, and healthy plant based recipes to fuel your lifestyle.


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