How to Protect Wrists in Yoga

Here you can get information about How to Protect Wrists in Yoga. When practising yoga, there are poses which will put tons of pressure on your wrists. For example, hand stands and balance poses, like the plank and downward facing dog, require you to place tons of the pressure of your weight onto your wrists.

If you’ve got weak wrists, are recovering from an injury, or you perform the poses incorrectly, these poses can make your condition worse or injure you. However, there are ways to practice yoga that protect your wrists. With a couple of adjustments and a few tools, you’ll get all the benefits of a yoga practice without wrist pain or injury.

Don’t be afraid of modifications

“I broke my wrist in 2003. I learned to switch all poses — except downward dog — with my forearms on the ground, Beth Shaw, owner of YogaFit explains. “You can modify the downward dog into 1 / 4 dogs by placing your forearms on the bottom. But many poses — including downward dog — also can be through with the fists to guard the wrists and make stability.

“If you are doing find yourself putting all of your weight on your hands during a pose, sort of handstand, spread your fingers as wide as you’ll and consider pressing into your fingertips in order that it takes pressure off your wrists,” Shaw continues. “Or you’ll do a handstand by placing blocks under each hand and gripping them. It also helps to urge someone to lift you into the handstand position.”

Connect with your body

“One of the key pieces of data that you simply learn by practising yoga is that the ability to become connected to your physical self,” says Jamie Martin Wilson, a contract Hatha/Iyengar instructor. “Since yoga may be a practice that needs gradual building upon and mindful strengthening, you’ll know some time. It’s by this interaction with yourself that you simply become ready to acknowledge your capabilities, strengths, limitations, or injuries for this moment.

“As you practice your asanas, for instance downward facing dog, you’ll learn to distribute the load within your palms and fingers and because the pose presents a weight-bearing action, one will eventually strengthen their wrists. Always working to the edge: where you are feeling your limit without pain. It’s helpful to figure with an educator that you simply feel comfortable and trust, which will guide you with support,” concludes Jamie.

Warm Up

“To prevent wrist injuries in yoga, one must ‘warm up’ the area/body to organize for the pose,” says Lily Eslahjou, instructor at BodyHoliday LeSport in St. Lucia. “Specifically for arm balances, it’s important to stretch the wrists. Kneeling on the mat and fingers pointing back to knees on the mat, hold the position for five -10 breaths, stretch the tops of the wrists also by making fists arms straight out and dropping fists down. Circle wrists in both directions.

“If kneeling right down to stretch wrists may be a problem due to knee injuries, then wrists are often stretched by placing hands on the wall, arms straight out, shoulders aligned with wrists,” Eslahjou suggests. “At least 5-8 sun salutations to warm up the body and wrists through plank, chaturanga are going to be enough to manoeuvre into arm balances safely.”

Learn Proper Alignment

“When learning arm balances, there are two important things to recollect to stay your wrists strong and avoid wrist pain,” Montreal-based instructor Jennifer Kruidbos begins. “The first is alignment. Within the overwhelming majority of arm balancing poses, it’s best to align the middle of the wrist with the surface of the shoulder, ensuring the index fingers are parallel to at least one another. This prevents bending sideways, which may strain the wrists.

“The second thing to recollect is strength,” Kruidbos continues. “When doing arm balancing posing, depress through the knuckles at the bottom of the index and middle fingers, and grip the mat with the ideas of all four fingers and therefore the thumb. This may cause the arch of the hand to lift, distributing your weight evenly, so it’s not on the heel of the hand, which is what tends to cause wrist pain.”

Distribute your weight equally

“There are a couple of keys to preventing wrist injuries during arm balances,” says Laura Calcaterra, owner and instructor at Big Yoga in Houston.

“Equal weight distribution throughout your hands, stacking your elbow joints directly on top of your wrist joints before putting weight on your wrists, and also using your core to lift your weight up rather than dumping your weight into your arms and wrists. It’s also important to line your ego aside and are available out of the pose if you begin to feel pain in your wrist. Celebrate twiddling with arm balances instead of pushing toward a desired outcome!”

Set the foundation

“Avoid wrist injury by turning the hand outward,” says Sid McNairy, owner and founding father of Sid Yoga. “This sets the inspiration for shoulders to be open and elevate pain within the wrist. Placing blocks under hand is differently to elevate the strain within the wrist. Differently is to stay the wrist straight. This will be performed by practising on their fist. These few modifications will aid a practitioner in prevention of wrist problems.”

Be ready to adjust your energy

“The general rule of thumb I give to my students is to concentrate to their bodies,” explains Natascha Bohmann, 200RYT and owner of Udana Yoga and Wellness in Oak Creek, Wisconsin. “If something hurts, your body is telling you that an adjustment is required – whether physically or energetically. Self-awareness is basically the inspiration for addressing or preventing wrist pain. By understanding both physical and energetic alignment, one can easily modify or correct a pose and, ultimately, find and build the strength within the pose.

“For example, in plank pose, the alignment over the shoulders is vital (and helps make the pose feel noticeably better),” Bohmann says. “Someone with carpal tunnel or weak wrists can access the pose through a modified plank (placing the knees and tops of the feet on the ground), by coming into a dolphin plank (forearms to the ground), or by adding additional support under the hands (such as folding the mat for extra cushion or employing a towel).

“In terms of energetic alignment,” continues Bohmann, “it’s important to know proper distribution of energy throughout the hands. One should avoid collapsing weight into the wrists. The energy should be even across the four corners of the hand while creating a way of lifting through the middle of the hand.

“A simple thanks to experiment with this is often in table-top pose. Try shifting the energy within the hands and see the difference between putting pressure into the wrists (with the load primarily at the bottom of your hand) versus distributing the energy throughout the hand. Building strength within the wrists takes time, but with awareness of alignment in both the human body and from an active perspective, one can step onto the mat and meet their practice with renewed confidence.”

Be mindful

Dana Santas, a yoga instructor who works with big league sports teams, advises, “Avoid mindless collapse straight down into the wrist with a flat palm. Set your stance with a conscious distribution of weight and force through the hand that begins under the thumb and first finger (and space between) and spreads out across the opposite fingers (without putting an excessive amount of pressure on the outside).

Pressing down with the pads of the fingers–almost as if you’re sliding them inward towards your palm–helps to avoid a flattening collapse into the palm and wrist.

Stretch, strengthen, and support

“Our wrists are something that we frequently deem granted,” yoga teacher and Lululemon Ambassador Vanessa Van Noy tells us. “Keeping them safe and injury-free isn’t something often contemplated until we discover ourselves injured. When practising, a couple of simple considerations can keep our wrists strong, supple, and intact.

“Stretch. The wrists often get tight and that we don’t even notice. Limited range of motion is usually an explanation for injury. Strengthen. Doing poses during which you bear your own weight are important to stay them healthy future. Poses that keep the wrist at a right angle or greater like Downward Facing Dog and Plank are an honest place to start out. Ensuring the shoulders don’t move past the wrists,” cautions Van Noy. “And support them within the process. Always be willing to let your wrists rest if they feel sore, or wrap them if you are feeling that they might use some reinforcement.”

Remember it’s only yoga

“The best tip I can give to stop wrist injuries in yoga is to actually believe in spreading your fingers wide on your yoga mat, to distribute your weight evenly throughout your hands,” says Nathalie Croix, founding father of Shanti Yoga Shala in New Orleans. “We put such a lot of weight on our hands during practice that’s important to be very aware of weight distribution. For instance, during a pose like downward facing dog it’s ideal to believe pressing your heels down as you progress your thighs back and lift your hips and simultaneously spread all fingers of your hands and feel all knuckles of the fingers grounding and pressing into the mat, grounding the pose.

“If a student cannot bear weight, try dropping the elbows on the mat, and modifying with a dolphin pose rather than the normal downward facing dog. Please remember to require rest the maximum amount as required during practice. It’s okay to skip a pose or two. It’s only yoga! We do yoga as a lifelong practice, not only for today,” Croix reminds us.

How to Protect Wrists in Yoga

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