Avoiding Wrist Injuries During Yoga

Injuries are often an unfortunate result of the much-loved practice of Yoga. Born from an ancient Indian tradition that is not always suited to modern, western bodies, common injuries that stem from this ancient practice include those that involve the wrists, shoulders, and arms. 

Although we’re well aware of the benefits of yoga in increasing flexibility, improving posture, creating better core strength and relaxing our bodies and minds, it’s important that we arm ourselves with greater awareness and knowledge of how to practice yoga in a safe way.  This includes adopting the best techniques and equipment to ensure that safety is always our main priority, and injuries are adequately prevented. 

Wrist pain is a common complaint amongst yoga students, particularly when they first begin. The muscles and ligaments around the wrists take time to develop the strength to handle the weight of the whole body. It is a natural progression that improves over time. 

These injuries can be prevented when we practice in a way that focuses on alignment, and utilises the best equipment to enhance our own strength, technique and development. 

Here are three of the best ways you can actively reduce wrist pain while getting the best out of your yoga practice:

1. Start Slow

It’s important to remember that starting slow is the best way to begin any yoga practice, and prevent any future injury. 

Warm up your body and start your yoga practice with breathing exercises that allow you to progress at your own pace throughout the yoga session. Rushing into certain poses or positions too early will increase your risk of injury, as it disallows the body to warm up and prepare for stronger exercises.

A simple warm up and breathing exercise can make all the difference.

 2. Consider Your Posture

 If you are prone to wrist, arm or shoulder injuries and want to continue practicing yoga to the best of your ability, be sure to pay close attention to your posture. 

Certain and sudden changes in movements and positions can help to re-align your posture, and avoid any further injuries. Draw the shoulder blades down the back, bringing the strength into the back and taking the pressure out of the wrists, so that you avoid any misalignment while practicing the stronger poses. 

It’s also important to remember to take advice from your teacher. Ensuring that you press your weight into the space between your thumb and index finger, lower your knees, and avoid hyperextending by keeping a small bend in the elbows are small adjustments that you can make to be sure that injuries are avoided. 

 3. Use The Correct Supporting Equipment.

There are many practical steps that we can take to prevent injury. One of the major contributors to injury prevention is the use of support equipment. 

While taking your teacher’s advice regarding a strong and safe foundation, use the weight of a good yoga mat to increase your stability and the use of the wall to practice your poses prior to your class. It is a great way to utilise outside equipment while developing your yoga technique. 

WAGS Gloves are also incredibly beneficial if you feel you need additional support when practicing the stronger poses that require moderate hand and wrist strength. The WAGS Gloves provide strong support across the wrist, allowing for flexible movement and room to breathe. You can also wear the gloves before, during, or after class to ensure that any form of wrist pain or injury is prevented.

As always, if you are practicing yoga and something hurts, simply modify or avoid it completely. It is also extremely important to go and see a registered professional should any pain or injury cause sever discomfort. 

When it comes to yoga, tune into what feels right in your body and be kind to yourself. Eventually your body and practice will evolve, and you will understand your own restrictions and capabilities. 

Namaste. 

Find out more about how the WAGS products can help you get the best out of your yoga practice HERE.