Wrist injuries are common in yoga, yet we ignore them and move in to poses that put pressure on our wrists without knowing how our muscles support this complex joint.
Yoga is the perfect method to keep the balance between your mind, body and spirit. It offers many health benefits that will help you in an ideal living. Beyond improving flexibility, yoga can do much more to keep you hale and healthy. Here are some yoga poses that can help to relieve common wrist problems due to repetitive stress injury- which can cause numbness, excruciating pain and tingling sensation in the wrists.
Simple Poses to cure Wrist Pain:
Cow Face Pose
Cow Face Pose (Gomukhasana) which involves interlocking your hands behind you back is an excellent yoga pose to ease wrist pain or numbness. It also increases wrist flexibility to a large extent. Practicing this yoga pose regularly also helps to prevent common wrist conditions like Carpal Tunnel Syndrome. To achieve this rather intense yoga pose you can start off by sitting in Hero’s pose (for beginners) on the yoga mat or floor. Next lift your right arm. Bend the right arm at the elbow and gently ease your hand between your shoulder blades, palm facing down. Next, bend your left hand and take it behind your back. The palm should face outwards. Now try to hook the fingers of the right hand with that of the left hand. Hold the pose for ten to twenty seconds and repeat on the other side.
Upward Bound Fingers Pose
Upward Bound Fingers Pose (Urdhva Baddhaguliyasana) is yet another effective Yoga pose for wrist pain. Stand in Mountain Pose. Next stretch your arms straight out in front of you (arms parallel to the floor), palms facing each other. Interlock the fingers (palms facing the chest) with the right little finger at the loose end. Now, rotate the interlocked fingers away from you (palms facing the wall). With a deep inhalation lift the hands towards the ceiling (palms facing the ceiling). Ensure that the elbows are straight and the entire flat surface of the palms is facing the ceiling. Hold pose for ten to fifteen minutes. Now with an exhalation bring the hands down and release the interlocking of fingers. Change interlocking of fingers and repeat the pose.
This common pose is very easy to learn and to practice just about anywhere. It involves bringing your hands together in front of you with your fingers pointing up toward the ceiling. Your wrists should almost be perpendicular to, though slightly higher than your elbows. Pushing your hands together slightly will help stretch your fingers and wrists.
Hand Under Foot Pose
Hand Under Foot Pose (Padahastasana) is a relaxing yoga pose which has tremendous benefits for achy wrists. Stand in Mountain Pose with the feet hip width apart. With a deep exhalation bend forward from the hips. Now gently ease the palms of your hand under your feet. Pressurize the mounds of the feet on the palms. With another deep inhalation tighten the kneecaps and your thighs. Open the armpit chest well. With a deep exhalation bend the elbows to the side. Raise the armpit chest further while pulling the body towards the floor. Hold the pose for fifteen to twenty seconds. Come out of the pose and stand in Mountain Pose.
Eagle Pose (Arms)
This is a variation of the traditional eagle pose (Garudasana) which uses the arms only. It is an excellent restorative yoga pose to counter the problem of achy wrists. The Eagle Pose(Arms) helps to reduce stiffness and swelling in the wrists as well. Stand in Mountain Pose and maintain a distance of about twelve inches between your feet. Inhale deeply and take you hands straight out in front of you (parallel to the floor). The palms of your hands should face each other. Place your right elbow over your left elbow. Bend your arms to ninety degrees. Entwine your arms in such a way that the thumbs of both the hands are pointing towards your face. Hold pose for twenty to thirty seconds.