Preventing yoga wrist pain is one primary concerns of many practitioners. Complains of wrist problems are very common.
Numerous yoga poses require you to bear weight on your hands. It is very important for an overall strong and healthy body.
Wrist injuries happen frequently if you are not careful. Is it possible to avoid yoga wrist pain during practice? Fortunately, yes.
Weakness and imbalance in the hands and forearms are major causes of wrist pain. Hands are designed to bear weight.
Sedentary lifestyles associated with our modern daily lives lead to wrist weaknesses. You cannot jump into push-ups, plank, arm balances and inversions straight away.
Make sure to pain close attention to your body during practice. It is worth it to avoid chronic pain. It is difficult to start yoga with over stressing your hands and wrists.
Yoga Wrist Pain Requires Your Full Attention.
Bearing weight on your arms brings out vulnerability if you are new. The wrist is small and not used to tension if you are a beginner. Strain and irritation are very common.
If you feel pain, something is wrong. Be mindful of how you feel at all times during practice. Pain is your body telling you that you should avoid what you are doing.
So stop and adjust accordingly to prevent severe disabilities. Yoga is not like any of your other daily activities if you are a beginner.
Most people lose full flexion and extension of the wrist (90-degree angle between hand and forearm) without practice.
That is why it is important to rehabilitate your hands before practicing challenging yoga poses. Numerous yoga postures require full extension of your wrists.
Yoga trains your whole body to be stronger, more flexible and resistant. But you have to do it progressively. Building strength and mobility requires time and commitment.
Use Variations of Yoga Poses To Protect Your Wrists.
If you feel yoga wrist pain, eliminate poses that cause soreness from your practice. It will take several weeks for your body to recover.
At home, you practice at your own rhythm without distractions. You make your yoga practice completely your own.
Only gentle and gradual wrist extension is adequate for new yogis. The Prayer Position (Anjali Mudra) is a perfect stretch to prepare your wrists for more challenges.
Make sure to stretch your wrists on a daily basis. Only regular practice will allow your hands into deeper extension. A few minutes a day is already plenty enough.
Do not launch into dozens of Sun Salutations straight away. Your wrists needs to become accustomed to weight bearing. Start with little time on your hands every day.
Gradually build endurance in Plank, Cat/Cow pose, Downward-Facing Dog. Then you can begin carefully exploring Sun Salutations, handstands and arm balances.
Use Props To Protect Your Wrists From Pain.
Weak wrists need protection. It is usually the sign that your arms and shoulders need to get stronger as well. Use a chair for modified versions of Downward Dog and Plank.
To avoid yoga wrist pain, make sure your hands are in front of your shoulders. Make it a daily routine to strengthen your wrists, arms, and shoulders.
This will gently familiarize your wrists with weight bearing. Elevate your hands with yoga blocks. Placed shoulder apart against a wall.
Cheap yoga mats lead to wrist compression. Wrist issues are common with low quality thin mats that do not offer extra padding.
You need to become aware of any imbalances you may have. Then, asana practice will become a powerful tool for correcting them.
Make sure to avoid wrist issues from activities outside of yoga. Your wrists need perfect health to practice all physical activities you love.
Take care of your whole body. Yoga teaches compassion for yourself and others. It begins by caring for your wrists, gaining health and control for spiritual fulfillment.
Avoid yoga wrist pain to keep your practice enjoyable. Wrist strains are very common for new yogis, like back bain. Chronic pain is a symptom of injury.
Be mindful of how you feel at all times. Adjust accordingly. Stretching and strengthening your hands, arms and shoulders are required.
Regular yoga practice with progressive and adequate exercises is perfect for rehabilitation. Warm-ups and gentle postures are necessary before weight-bearing poses.
Reduce the weight on your hands during practice. Let your body adapt to the workout and changes if you are a beginner. Increase difficulty progressively.
About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks four languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.