Aching in Asana

This week's question comes from a yoga student about their wrists. It reads:

Dear Yoga Therapist,

Sometimes my wrists ache in practice and I want to keep going.  What tips do you have to help me stay up with the class and protect my wrists?

Signed,

 Aching in Asana

Dear Aching in Asana,

Wrist complaints are among the most common things I hear from yoga students. The answer is neither “push through” nor “sit it out.” The answer is to learn about what’s happening with your wrists  and discover how many options you actually have.

What’s Going On In There?

Weight-bearing poses like Plank and Downward Dog load the wrist in extension — a position it tolerates fine in short doses but struggles with when asked to hold up your whole body repeatedly. Common causes for that ache include nerve compression (carpal tunnel), tendon irritation, too much flexibility without the wrist strength to back it up, an old pickleball injury, or  the habit of sinking into the heel of the hand instead of spreading weight across the whole palm.

Modifications That Actually Work

•        Fists or fingertips. Brings the wrist toward neutral and takes significant load off the joint.

•        A wedge or rolled mat edge. Just a few degrees less extension can make a meaningful difference.

•        Forearm variations. Forearm Plank, Dolphin, and forearm balance prep keep you in the flow without the wrist bearing weight at all.

•        Spread and press. Root through all four finger bases, not just the heel of the hand. This engages your forearms and lifts load off the joint.

The part no one is talking about: the majority of yoga styles — Yin, restorative, chair yoga, yoga nidra, pranayama and most seated practices  involve zero wrist weight-bearing.  If your current format is all Vinyasa flow, it may be worth exploring one of these while your wrists recover. They are not lesser yoga. They are complete practices with their own depth. The best practice is the one that you are able to do with relative ease and comfort. Remember, do your practice in a way that your body thanks you for.

As always, we will see you on the mat or wherever your week takes you.

Ronny

Your Y.T.

 As always, if you are experiencing new or worsening pain, please consult with your physician or a qualified healthcare provider before beginning or continuing any movement practice. Yoga therapy is a wonderful complement to medical care — but it is not a substitute for it.