New to Yoga? Strengthen Wrists First!
Learn 4 Simple Stretches to Strengthen Your Wrists
If you’re new to yoga and carryin...
1. Squeezing Wrist Massage
Massage this area for 5-10 breaths, then switch sides and
repeat.
Begin by gently massaging int...
3. Deep Wrist Stretch
This deep wrist stretch will help you develop strength quickly!
Flex your wrists (fingers poi nting ...
4. Wrist Preparation Stretch for Downward
Facing Dog
Get into a rhythm, switching your hands from one side to the
other.
P...
With your wrist stretches just go as far as what feels comfortable for you… If a
particular movement feels lovely, then yo...
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New to yoga? Strengthen Wrists First!

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New to Yoga? Strengthen Wrists First!
Learn 4 Simple Stretches to Strengthen Your Wrists

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New to yoga? Strengthen Wrists First!

  1. 1. New to Yoga? Strengthen Wrists First! Learn 4 Simple Stretches to Strengthen Your Wrists If you’re new to yoga and carrying some extra weight, I know first-hand that it can be a little intimidating. Wrist pain is a common complaint among my students who are carrying some extra weight. They often have trouble supporting their body in poses like “downward dog” and it can make practice feel very frustrating and uncomfortable. As one of my students, Jen, writes: I have really been enjoying your yoga sessions! I have some trouble with my wrists in the floor movements as I am really heavy. Any suggestions on how to lessen the pressure on my wrists? When I first started yoga, I too had problems with my wrists hurting. But I just started by doing what I could do in my yoga practice. Over time what I discovered was that my wrists became much stronger, until eventually I was delighted to realize that I could do a full yoga practice with no wrist discomfort at all! With a regular yoga practice, I can assure you that you will begin to naturally build up the necessary wrist strength and flexibility that you need to move through a full yoga practice. Until then, just approach your yoga practice with gentle awareness, remembering to warm up your fingers and wrists really well before you start. Only ever go as far as feels comfortable. Remember, you have your whole life to practice yoga! That’s why they call it ‘practice’. Here are a few of my favorite warm-ups specifically to help you build and develop strength and flexibility in your wrists. The real beauty of these yoga sequences is that you do them on your yoga mat or even in a chair.
  2. 2. 1. Squeezing Wrist Massage Massage this area for 5-10 breaths, then switch sides and repeat. Begin by gently massaging into your wrists with your opposite thumb and hand. Press your thumb into your wrist bone and then move your massage up your arm, into your lower forearm using a firm pressure. 2. Flowing Wrist Circles This stretch will gently release tension in your wrists and help them build up strength. Take your hands into soft fists and then move your wrists in circles, slowly moving your wrist, in a clockwise direction and then change directions, taking your wrist in a counter-clockwise direction.
  3. 3. 3. Deep Wrist Stretch This deep wrist stretch will help you develop strength quickly! Flex your wrists (fingers poi nting up to the sky) and then take your opposite hand and press very firmly into the palm (at the base of your hand toward the wrist), remembering to breathe! Then release the wrist, letting your fingers press down towards the ground. Now take your opposite hand and very gently press into the back of your hand (remember your fingers are pointing down), close to your wrist bones (not the fingers), so as to target, stretch and strengthen your wrist. Do it for as long as feels nice, about 10 breaths. Repeat this stretch on the other side. You’ll be surprised how quickly you will develop strength in your wrists!
  4. 4. 4. Wrist Preparation Stretch for Downward Facing Dog Get into a rhythm, switching your hands from one side to the other. Press both hands firmly together in front of you at heart center, Then, take a nice long deep breath in and when you are ready gently press your right hand with your left hand over to the left. Hold for 5-10 seconds, and then switch sides. Move and stretch the fingers/hands to one side and then the other side, until you find a comfortable flowing rhythm for your arms and wrists. Have Fun with your Wrist Stretching! As you go through these gentle stretches you might discover other ways to move your wrists, hands and arms that feel good to you. Give yourself permission to play and experiment with new movements. Remember that your body is always talking and when you take the time to listen to it, it will show you what it needs and wants.
  5. 5. With your wrist stretches just go as far as what feels comfortable for you… If a particular movement feels lovely, then you know that you have found the perfect stretch for your body!

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