Basic therapy for the wrist

In yoga practice, there are several ways to influence the wrists: through small changes in position and energetic movements.

If you experience mild wrist pain, warming up your fingers, hands, and shoulders before you begin your workout may help. Massaging your wrist and forearm is also effective in reducing pain. As long as the pain is mild, these exercises can be healing.

Tadasna (wrist rotation)

Standing in Tadasana, gently rotate your wrists in a circular motion, changing direction repeatedly, then gently shake your wrists for about 30 seconds. This exercise can be incorporated into any Sun Salutation in a short form.

Wrist rotation

Uttanasana (Pratikriyasana for the wrists)

Each time you come into Uttanasana during Sun Salutation, place the back of your wrist on the floor and lightly clench your fist. This exercise is less intense on your wrists than Padahastasana (Foot-Grassed Bend).

Uttanasana

"Wrist pumps"

Holding the fingers of one hand over the fingers of the other hand, move your wrists back and forth while resisting the movement of the opposite hand. Repeat for 1-2 minutes if the exercise is painless.

Pumping up your wrists

Anjali Mudra (or Reverse Phalen Test)

Press your palms and fingers (from knuckles to fingertips) tightly against your chest in a prayer position for 1-2 minutes. This is Anjali Mudra, but it is also known as the reverse Phalen test. If you feel a burning sensation inside your wrist joint for 30 seconds, this may indicate that you have carpal tunnel syndrome.

Anjali Mudra

Phalen test

Change the position of your hands, placing your palms back to back (the opposite of praying). Press firmly and hold for a minute.

Phalen test

Hand dance

While comfortably kneeling, place your hands on the floor with your fingers facing forward, then turn your palms up, then your fingers down, up with your fingers in, down with your fingers back, up with your fingers back, continuing in this manner with each permutation of your palms up and down with your fingers forward, back, in and out.

Hand dance

Persistent tenderness or tension in your wrists can often be relieved with nighttime splints, anti-inflammatory medications (including turmeric and ginger), acupuncture, and other alternative treatments. Explore all of your options and consult your doctor for further advice.