Yoga to Strengthen Your Wrists | 8 Poses to Ease Pain and Keep You Safe - Yoga Journal

8 Yoga Poses to Strengthen Your Wrists

Your wrists bear weight in so many yoga poses—not to mention every time you do a vinyasa. These 8 poses can help you keep your wrists pain-free.
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8 Yoga Poses to Strengthen Your Wrists.

Use this simple four-step program to strengthen your wrist muscles.

The key to protecting your wrists is—surprise!—a strong core. Evidence-based medicine demonstrates that a strong core can increase the efficiency of your rotator cuff muscles, which stabilize your shoulders, and decrease the load that is transferred to your wrists. Picture the ubiquitous Down Dog-Chaturanga-Up Dog-Down Dog sequence. Each time you repeat it, your wrists bear weight throughout. Over time and without proper support from the core and shoulders, this can lead to injury.

Use this simple four-step program to strengthen your core, rotator cuff, and wrist muscles. Step four integrates steps one through three into Down Dog. Ease into all of these poses using smooth gradual engagement of the muscles. Prepare the body in this sequential way, maintain awareness of the core-cuff-wrist connection, and infuse these actions into every vinyasa to keep your wrists healthy and pain-free.

Note: People with wrist pain should consult a medical professional. Avoid weight-bearing in the wrists until pain subsides.

See also 6 Yoga Warm-Ups for Wrist Pain and Carpal Tunnel Syndrome

About Our Writer

Ray Long MD FRCSC is a board certified orthopedic surgeon and the founder of Bandha Yoga. Ray graduated from The University of Michigan Medical School with post-graduate training at Cornell University, McGill University, The University of Montreal and Florida Orthopedic Institute. He has studied hatha yoga for over 20 years, training extensively with B.K.S. Iyengar and other leading yoga masters.