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How to Protect Wrists in Yoga

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Yoga incorporates several hand stands and balance poses, such as the plank and downward facing dog. These types of poses can put stress on your wrists. If you have weak wrists, or are recovering from an injury, these poses can make your condition worse. Even with healthy wrists, these poses can cause injury if you perform them incorrectly. With proper alignment and a few adjustments you can protect your wrists in yoga.


  1. 1
    Spread your fingers to provide a wider base and press your fingertips into the floor. Your weight should rest mostly on the pads at the base of your fingers rather than the heel of your hand.
  2. 2
    Do poses such as cobra or upward facing dog on your fists to keep your wrists neutral, instead of on your palms.
  3. 3
    Fold the top of your mat and rest the heels of your hands on the fold, and your fingertips on the floor. This will prevent you from hyperextending your wrists.
  4. 4
    Rest the palms of your hands on yoga blocks and let your fingers curl around the edges. Using yoga blocks can help keep you from hyperextending.
  5. 5
    Perform poses like downward facing dog on your forearms instead of your palms. Your forearms can better support the weight of your body.
  6. 6
    Go into resting poses, such as child's pose, if you start to feel strain on your wrists. Pushing yourself beyond your limits can lead to injury.

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Things You'll Need

  • Yoga mat
  • Yoga blocks

Article Info

Categories: Yoga

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