Comments on: modifying yoga poses for wrists

By: GEC Online

GEC Online — Mon, 02 Jan 2012 20:44:39 +0000

Hey Stephani,
Thanks for your question. I would recommend talking with your instructor about this. This way they can ensure you practice the proper variations for poses involving the wrists. I know some studios also offer recovery yoga for people who have had an injury. They will be able to cater and tailor the class to your needs.

~Jenna

By: Stephani

Stephani — Wed, 28 Dec 2011 07:45:14 +0000

Hello, I am interested in starting yoga for numerous reasons but have been hesitant. I broke my wrist almost 2 years ago and have had a few surgeries, the last one 6 months ago to insert 2 pins and a wire. I have severe limited range of motion in my left wrist, with constant pain. Is there anything that can help, or things I can do without aggravating it further. Thank you so much.

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dog joint pain — Fri, 13 May 2011 12:26:27 +0000

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By: Kathryn

Kathryn — Wed, 09 Mar 2011 23:52:33 +0000

I injured my wrist terribly the FIRST week of my yoga teacher training. It was awful. I finally got creative and figured out how to flow with the rest of the class and never have to put my hand on the ground. 6 months later things are getting better but I’m greatful that I know how to modify!

By: Kayla

Kayla — Wed, 12 Jan 2011 06:24:58 +0000

Hii there!!

I have weak wrists and I hate to let it get in the way of my practice so I often do modifications such as doing certain poses like downward dog and plank on my forearms instead of just wrist . Also , sometimes I like to go on my fists and i really notice the straight line from my fists to my shoulders and that is great because when its straight there is direct support from your bones. Alignment plays a huge part is safe yoga practice :”) Hope this helps ! Stick to whichever modification suits you best ! You should never feel pain !!! Listen to your bodyyy !

By: HectorN

HectorN — Sat, 01 Jan 2011 18:05:06 +0000

Hi, I have been doing yoga for 2 years, and I also have a wrist condition from arthritis that keeps me from fully flexing it. I have found that slight angle modification on the poses do wonders. Also, the use of blocks has also helped a lot on my ashtanga practice. just remembre to be gente to your own body, it is the only one you have!

By: premium yoga mat

premium yoga mat — Thu, 11 Nov 2010 14:24:53 +0000

again – Super important subject.
Injuries is something all too common in the practice of yoga in the west. Our ideas of achievmant and testing ourselves are not matched to the ones tha stand at the base of yoga, and so many of us find ourselves missing thepoint -and getting injured. It is all too easy to get injured in Yoga, especially in Ashtanga yoga or strong vinyasa, and if you don’t understnad yourself, your goign to get injured.
Best advice I can give is:
Take it easy, breath and relax. Do NOT try to achieve, try to practice calmness and alert conciousness – Not hard hard-core physical postures. Practice with love to your body, and with time and patience – all else will come.
Namaste

By: Vivian

Vivian — Thu, 16 Sep 2010 05:36:08 +0000

Thanks for this post! I have tendonitis and Carpal Tunnel Syndrome in both hands/wrists/arms. Dr. says it’s OK to do yoga, but I get fearful of exacerbating the problem. I will look to props and hope you can do a post on CTS modifications too!

By: Aleksandra S

Aleksandra S — Thu, 09 Sep 2010 01:29:28 +0000

Thanks for this post. I’ve had to avoid yoga since I hurt my wrist. Now that they (finally) have figured out what it is and I prepare for the mental duress that is surgery to fix it, I could use yoga now more than ever.

I’m going to try some of these modified poses so I can keep going while I wait for my surgery date.

Thanks so much guys! <3

By: Jessie

Jessie — Fri, 03 Sep 2010 19:51:24 +0000

Perfect timing on this post. I started having wrist issue a couple of days ago and was wondering how I was going to manage my next yoga session because not doing it is not an option.

By: Jodie

Jodie — Thu, 02 Sep 2010 01:39:14 +0000

@ Jeff Cubos – Thanks for the advice! I will do that!

By: Jeff Cubos

Jeff Cubos — Wed, 01 Sep 2010 22:44:51 +0000

@ Jodie – My first suggestion would be to have clearance from your physician prior to returning to your practice. Generally, fractures of the wrist in adults take 6-8 weeks for healing, although discomfort is often felt in subsequent weeks. My suggestion is that aside from rehabilitation, your return to yoga be gradual with modifications (as mentioned above) performed until full recovery. I see no problem returning to yoga WITH modifications, so long as your physician is okay with it.

@ Lili – While poses may overlap across the various forms of yoga, my suggestion would be to seek a type that holds longer poses and gradually transitions between poses. Hatha, Restorative, Anusara (Iyengar), and Yin yoga generally allow you to work your way through injury with comfort.

By: Jodee

Jodee — Wed, 01 Sep 2010 22:42:55 +0000

The wrist and Ashtanga yoga… if a yoga class, instructor and location fit your schedule and life-I say stick with it. I understand how the wrist can feel like the weak point in all the up dog and down dog postures. I feel that when a posture or body part are speaking loudly to you in your asana practice, give it time rather than avoidance. Be patient and allow the joint to build strength over time- use the modifications or props if needed and be open to change rather than being stuck in the “I have writst problems” or what ever rut. Keep practicing yoga, there will always be a challenging posture or body part that will teach us much more than strength or flexibility. Sorry for the long winded comment

By: Becky

Becky — Wed, 01 Sep 2010 20:03:23 +0000

I also have problems with my wrists. I wear roller blading wrist guards for support. Sometimes I also hold on to small hand weights while in plank positions. This allows for a straight alignment of the wrist, without forcing me to put weight on my knuckles.

By: Lili

Lili — Wed, 01 Sep 2010 18:27:07 +0000

I have the same problem. I was wondering if there are specific types of yoga I could try? An ashtanga studio suggested I find a different form of yoga, since it is very wrist-oriented. Is there any forms done at room temperature that you could recommend?