If you’re just starting your yoga practice and noticing wrist discomfort, you are not alone. There is a ton of focus on in the upper body, and new discomfort in the wrists can be distracting. Thankfully, just like any part of your body, as you continue to use your wrists they will begin to strengthen and support your practice rather than hinder.
In the meantime, here are a few exercises you can do to relieve tension in the wrists:
Think Bollywood. Press your inner wrists together as if you were dabbing perfume and maintain that contact on the circumference of the wrists. Continue pressing the wrists into one another as you spin the palms away from each other, moving to the backs of the hands. The fingertips will naturally start to point downward as you roll your way back to the inside of the wrists. Take a few twirls in one direction before switching.
Elephant Wrist Walk:
Channel your inner elephant gait as you rock side to side in this exercise. Begin on all fours and flip your hands with your fingers pointing towards your body. Gently press your bodyweight into the backs of your hands towards fingertips and tops of wrists. Staying on top of your hands, pick up one hand at a time to flip the fingers away from your body, with the same slow elephant rock pointing the fingertips inward towards one another. Repeat as desired and feel free to explore different angles of the wrists.
Thread the Needle Forearm Roll:
This is a great one to do during class while you’re opening up the back of your shoulder in Thread the Needle. Start on all fours and inhale your right arm up to the sky, then exhale to thread your arm below your left underarm with the palm facing up. Your right cheek will rest on your mat. As you settle into your shoulder opener knead the heel of your left hand up and down your forearm slowly while breathing calmly. Perform the same self massage on your left side and take note of any differences, without judgment. For example, you may notice your dominant forearm is more tense than your non-dominant one.
Not sure you have the exercises right? Stay tuned for our video tutorial. Happy practicing, hOMies!