How to Avoid Wrist Compression in Yoga

wrist bones injury

Most of us don’t give much thought to our wrists – until they start aching, that is. If your job keeps you tied to a keyboard all day, you might experience repetitive stress injuries to your wrists. Labor-intensive jobs can also result in wrist compression and discomfort, especially if you’re carrying heavy objects. To stay on the mat and keep the pain away, use these tips for healthier, more stable wrist joints.

Tips to avoid compression

 

  1. When you do weight-bearing yoga poses, keep your wrists as far apart as your shoulders. You’ll create a straight line that allows all of your muscles and joints to support one another. You’ll find it easier to make controlled movements without relying on your wrist or shoulder joints to pick up the slack.
  2. On the mat, spread your fingers and press the pads of your fingers into the material. It might feel strange at first, but you’re helping to distribute the weight and support your wrists. If you’re facing forward, your middle fingers should point ahead of you.
  3. You might find yourself neglecting your thumb. It’s easy to do, but your thumb can actually help you find balance and strength. Press the side of it into the mat so it stabilizes your wrist during weight-bearing poses. Again, you might feel awkward at first, but practice will make this technique second nature.
  4. Start with simple yoga poses that allow you to focus on your body and what it’s telling you. Don’t try more advanced poses until you have the hand position down. If you’re struggling to perform the actual pose, try modified poses so you’re not putting your body through too much stress. For instance, do downward-facing dog against a wall instead of on the mat.
  5. Start with simple yoga poses that allow you to focus on your body and what it’s telling you. Don’t try more advanced poses until you have the hand position down. If you’re struggling to perform the actual pose, try modified poses so you’re not putting your body through too much stress. For instance, do downward-facing dog against a wall instead of on the mat.
Wrist Safety in Yoga Poses


Garudasana: Eagle Pose

ADJUSTMENTS    |     BENEFITS   |    SEQUENCING    |     SANSKRIT    |     STEPS

Eagle pose, or garudasana (gah-rue-DAHS-anna), requires a combination of balance, strength, and flexibility. A great stretch for your shoulders, upper back, and legs, garudasana creates space in your body physically, but also opens up space mentally. To sustain the posture, you must give it your full attention and commitment, drawing your mind to one singular point of focus.

Philosophy + Origin

Although commonly known as eagle pose, the word “garuda” in Sanskrit really refers to a great mythical bird, one with a golden body, white face, and red wings. The king of all birds, Garuda is the vehicle of choice for Lord Vishnu, who serves as the preserver and protector of humans and creation. Garuda is the bird who managed to obtain the elixir of immortality, soma, in order to save his mother Vinata from enslavement.

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