5 Important Tips to Protect Wrists in Yoga

5 Important Tips to Protect Wrists in Yoga
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There are certain steps you can take to avoid placing wrists in a compromising position to help prevent wrist injury during yoga. In order to stay on top of things, follow these five tips during next yoga class.

All about alignment: to focus on proper alignment is the best way to prevent any yoga injury. If a teacher is constantly coming over to adjust you, you may be frustrated but as a thoughtful lesson, think of it. You’ll find that you’re able to correct yourself without any teacher, once you become aware of the feeling of proper alignment in a pose. For some of the best defense against wrist injury is to make sure your body is in the right posture.

Working of all four limbs: Many wrist issues come from not allowing the lower body to share in the balance and putting too much weight on the hands. Take a moment and shift your weight back and forth between your heels and hands if you’re in a pose, like Downward Dog, where you’re balancing on your feet and hands. The unhealthy stress will be taken off of the wrists once you find that sweet spot in the middle where all four limbs are sharing the weight.

5 Important Tips to Protect Wrists in Yoga

5 Important Tips to Protect Wrists in Yoga

Strengthen and stretch beforehand: before shifting gears into yoga poses, tight wrists that have been typing all day need to be loosened up. Before class, something as simple as rolling out your wrists and making fists can make a big difference in comfort level. Try few of these strengthening wrist exercises at home is also a great idea. Things will start feeling more comfortable in yoga class once you do these exercises regularly.

With arm balances, take your time: apart from sheer arm strength, jumping into arm balances takes much more and too soon powering into these poses can lead to major issues of wrist. Not just your arms and wrists but your whole body needs to be prepared for these advanced postures. To further yoga practice, trying new things and being brave is necessary but only move into these postures when you can use a wall for support or have a teacher to spot you.

‘Jackie Chan’ exercise: Where you’re on your hands comes from deep within the muscle serratus anterior is the secret to more stable, stronger postures, according to yoga teacher Kathryn Budig. She says that you’ll feel the serratus anterior engage if you mimic Jackie Chan’s kung-fu stance – forearms out, elbows bent, biceps tight to the body – and this will make your upper body in a much safer position. To do all the work, engaging takes the pressure off your wrists. When you’ve incorporated this tip into your practice, you’ll find much more comfort hanging out in hand-balancing postures.

5 Important Tips to Protect Wrists in Yoga

5 Important Tips to Protect Wrists in Yoga

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