Wrist Pain

Downward dog got you down in the dumps because of wrist pain? Don't abandon your yoga or pilates classes because of wrist pain...it WILL get better! When I first began practicing yoga regularly my wrists hurt so badly I thought there were stress fractures. I almost stopped going because I couldn't take the wrist pain anymore, but I decided to have a chat with my friend who was a yoga instructor about why this was happening. First of all, your wrists need time to develop strength to support your body weight in such a flexed position. Simply going to class and stretching your wrists afterward will aid in this. Another thing I was doing wrong which I see ALL THE TIME is that people just dump into their wrists in down dog, table top position, etc. You really need to actively pull up through your core and push your shoulder blades down your back. I also find it helpful to spread my fingers wide and pretend like I'm a cat, pushing through the pads of my fingers instead of letting the weight rock back into the heels of my palms. If wrist pain is still an issue, try rolling up the front of your mat a few times, placing the heels of your palms on the edge of the roll and the pads of your fingers on the floor and imagine pushing through the pads of your fingers. This will take your wrists out of severe flexion and allow you to work through the poses more comfortably until you build strength and flexibility in your wrists. If this trick still doesn't help, there are a few products you can buy to help alleviate your wrist pain.

Wrist Assured Gloves: Ergonomically designed, therapeutic gloves. $29-$65
Power Paw Wrist Support: Heavy duty wrist gloves for maximum support. $69.95
Tiger Paw Wrist Support: Similar to Power Paw. $49.95
Yoga Stick-E Wrist Saver: Orthopedist recommended; most inexpensive option. $14.95

You can also always use a foam wedge. These are kind of a pain in the rear to drag to your studio along with your mat, towel, water, etc. Some studios have these available for you to use but you might just have to ask! If you are interested in this option, you can buy them on amazon for a great price. Remember to always stretch your wrists after class! Taking Padahastasana or "gorilla pose" is a great way--wrap your hands underneath your feet in a standing forward fold (you can bend your knees if you don't have the flexibility in your hamstrings!) and wiggle your toes against the inside of your wrist for a little massage. Another great way to get the synovial fluid moving after class is by interlacing your fingers in front of you (palms facing in) and swirling your wrists around in a figure 8 motion.