Wrist Harm? Strive These 7 Yoga Pose Modifications


Do yoga with a wrist harm? It might sound unattainable, however it’s doable with the correct modifications.

Accidents suck, however sadly, they’re a part of life. They’ll come from anyplace, and appear to occur on the most inopportune occasions.

Typically we injure ourselves from overuse or pressure of a joint. Different occasions, from one thing easy, like rolling over in mattress or taking part in fetch with our canine. However being injured doesn’t imply it’s a must to put your yoga observe on maintain.

Yoga, significantly Vinyasa and Ashtanga types, depends closely on weight-bearing on the arms and wrists. From warm-up to backbending, we use our arms both to assist with steadiness, or to hold a few of our physique weight.

If in case you have an harm, it may be troublesome to determine how one can maintain weight and pressure out of your arms and wrists. However we’ve bought yoga pose modifications that will help you get in your mat and nonetheless get pleasure from training with out risking additional ache or harm.


Tips on how to Apply Yoga With a Wrist Harm – Right here’s Tips on how to Modify 7 Widespread Poses:

Seize a chair and as much as 4 yoga blocks, and learn to modify these seven yoga poses to maintain your arms and wrists completely satisfied.

1. Cat and Cow (Marjaryasana and Bitilasana)

cow wrist modification

cat wrist modification


Cat and Cow are among the final really feel good stretches to your backbone. However along with your arms carrying nearly half of your physique weight, it may be troublesome to do with a hand or wrist harm.

Seize 4 yoga blocks that will help you create this hands-free model.

Right here’s Tips on how to Modify:

  • Begin in a easy Kneeling Pose (Vajrasana)
  • Stack two units of two blocks on their low top and place them on the bottom
  • Place your forearms on the blocks along with your arms and wrists hanging off the entrance
  • Shift your weight ahead so your hips are stacked over your knees
  • You may maintain your toes curled underneath, or launch your toes flat to the ground
  • Verify your spacing. You need your knees stacked underneath your hips, and your forearms underneath your shoulders
  • Inhale and drop your chest and stomach towards the bottom, gaze up barely, and raise your tailbone for Cow Pose
  • Exhale and spherical your backbone to the ceiling, gaze towards your stomach, and tilt your tailbone towards the bottom for Cat Pose
  • Watch out to not scrunch your shoulders or neck when gazing up
  • Articulate the motion by means of the entire backbone, out of your tailbone to the crown of your head
  • Get pleasure from for at the least 5 breath cycles


2. Triangle Pose (Trikonasana)

triangle wrist modification

There are a lot of choices for hand placement in Triangle Pose, however most of them place at the least some weight or pressure on the arms or wrists. On this yoga with wrist harm modification, attempt utilizing a chair and your forearm as a substitute to make this pose hand pleasant.

Right here’s Tips on how to Modify:

  • Begin in Mountain Pose (Tadasana), standing in entrance of the left legs of your chair
  • Take an enormous step to the facet along with your left foot
  • Pivot your proper foot to the appropriate 90 levels into exterior rotation
  • Rotate your left foot to the appropriate roughly 15 levels to create inner rotation
  • Elevate your left hip barely
  • Lengthen by means of your backbone and lean ahead over your proper leg
  • Carry your proper forearm to the chair seat for assist
  • Place blocks underneath your forearm to convey the seat top up as wanted
  • Rotate your left ribs up towards the ceiling
  • Prolong your left arm up, reaching towards the sky
  • Gaze towards the bottom to assist with steadiness or up towards your left thumb
  • Maintain for 5 to eight breaths
  • Repeat on the other facet


3. Half Moon Pose (Ardha Chandrasana)

half moon wrist modification

Half Moon is a difficult one handed, one leg balancing pose. Proceed utilizing your forearm on the chair for steadiness assist to be able to proceed training your yoga with a wrist harm.

Right here’s Tips on how to Modify:

  • Begin in Triangle Pose as above along with your forearm on the chair base
  • Bend your proper knee as you switch your weight into your proper leg
  • Shift ahead, bringing your proper shoulder over your proper elbow
  • Elevate you left leg till it’s parallel to the bottom
  • Flex your left foot to assist maintain all of the muscular tissues in your leg engaged
  • As soon as you discover your steadiness, straighten your standing leg
  • Rotate your pelvis open till your left hip level is stacked on prime of your proper hip level
  • Prolong your left arm up towards the sky
  • Gaze towards the bottom to assist with steadiness or up towards your left thumb
  • Maintain for 5 to eight breaths
  • Repeat on the other facet

Need to attempt another enjoyable pose modifications? Use a Yoga Wheel to Flip Up the Warmth In These 7 Poses (Photograph Tutorial)

4. Pyramid Pose (Parsvottanasana)

pyramid wrist modification

This pose is historically completed with a hand bind, or arms to blocks, each of which might put important pressure on the arms. Use your forearms on the chair to displace weight or pressure in your arms and wrists.

Right here’s Tips on how to Modify:

  • Begin in Mountain Pose, going through the seat of your chair
  • Take a brief step again along with your left foot, touchdown along with your foot at a few 45-degree angle
  • Align each hip factors so they’re going through ahead
  • Inhale and lengthen your backbone
  • Exhale and hinge ahead, bringing your forearms to the chair base
  • Use blocks as wanted to extend the peak of the chair
  • Shift your weight ahead and again till the again of your hips are flat and parallel to the ground
  • Preserve your backbone lengthy for this variation (quite than rounding down over your leg)
  • Gaze on the chair base or tip of your nostril
  • Maintain for 5 to eight breaths
  • Repeat on the other facet



5. Revolved Triangle Pose (Parivrtta Trikonasana)

pyramid twist wrist modification

Ramp up your Pyramid Pose by including a twist. Use your forearms and a chair as a yoga with wrist harm modification to guard your wrists and arms.

Right here’s Tips on how to Modify:

  • Begin in Pyramid Pose as above
  • Inhale and convey your proper hand to your proper hip
  • Exhale and rotate your torso to the appropriate by lifting your chest and proper shoulder towards the sky
  • Press your left forearm into the chair to assist with steadiness
  • Use your proper hand in your hip to verify your hips are nonetheless sq.
  • If it’s comfy in your shoulder, prolong your proper hand up towards the sky
  • Gaze up towards the sky or your prolonged proper thumb
  • Maintain for 5 to eight breaths
  • Repeat on the other facet

Do Your Wrists Harm In Yoga? Right here’s Tips on how to Modify 5 Widespread Yoga Poses for Wrist Ache

6. Standing Hand-to-Huge Toe Pose (Utthita Hasta Padangusthasana)

hand to foot wrist modification

In Standing Hand-to-Huge Toe Pose, you press your lifted foot into your hand to elongate the leg and assist with steadiness. This strain can irritate a hand or wrist harm.

This yoga with wrist harm variation retains strain fully off your arms and wrist, and provides some additional core and hip flexor work as nicely.

Right here’s Tips on how to Modify:

  • Begin in Mountain Pose along with your arms in your hips
  • Shift your weight into your left foot and hover your proper foot off the bottom
  • Upon getting your steadiness, raise your proper knee towards your chest
  • Carry your proper elbow to relaxation on prime of your knee
  • Blade your fingers and level them as much as the sky
  • Should you leaned ahead any whereas lifting your knee, realign your shoulders over your hips and toes
  • Floor down into your standing left foot and lengthen by means of the crown of your head
  • Level or floint (pointed foot with flexed toes) your proper foot
  • In your subsequent exhale, open your proper leg and arm to the appropriate, maintaining each hip factors going through ahead
  • Concurrently transfer your gaze to the left
  • Depart your left hand in your hip, or prolong your left arm to the facet till it’s parallel to the bottom
  • Maintain for 5 breaths
  • Carry your knee, elbow, and gaze again to the middle
  • Discover a Mountain Pose earlier than making an attempt the opposite facet


7. Bridge Pose (Setu Bandhasana)

bridge wrist modification

Bridge Pose is regularly supplied with arms urgent into the bottom, or a bind behind the again. Each of those choices place strain on the arms. Strive utilizing your elbows as a substitute on this modification.

Right here’s Tips on how to Modify:

  • Begin laying in your again along with your legs bent and your toes on the bottom
  • Separate your toes till they’re hip-width aside with the pinkie toe facet of your toes parallel to the sting of your mat
  • Carry your arms down by your sides and blade your arms along with your pinkies touching the mat
  • Bend your elbows and raise your arms up towards the sky
  • Use your core to raise your hips off the mat
  • Create a slight inner rotation along with your thighs to maintain your hips, knees, and toes aligned
  • Keep away from crunching in your neck or shoulders by lifting by means of your chest
  • Gaze straight forward
  • Maintain for as much as 5 breaths, earlier than fastidiously reducing your bum again to the mat

Wrist Ache In Yoga? Strive This Solar Salutation Variation (Photograph Tutorial)

Yoga With a Wrist Harm Is Doable!

Practising yoga when you’ve gotten an harm is all about listening and responding to your physique. If one thing hurts, then skip it or modify it with a pose or variation that matches your present talents.

The flexibility of yoga is likely one of the issues that makes it so nice. There’s a observe, model, or modification to go well with each physique, each state of affairs, and day by day. Don’t let hand or wrist ache maintain you from the observe you’re keen on!