Yoga with a wrist injury?

[kay_yoga]

I injured my wrist from a fall doing another sport a few months ago, and my wrist pain hasn't fully gone away yet. Yoga has been my main way to move, and it's so good for my mental health, but I have been trying to avoid it until my wrist is better so I don't make things worse. I'm getting impatient, though, and would love to know if anyone has recommendations for how to practice yoga without putting weight on your wrists?

[AdrieneW6]

Have you tried using a fist instead of a flat hand when in downward poses? Doesn’t completely take pressures off of wrist, but the different positron may help.

[MELINDAK09]

i broke my wrist in July and I love yoga too. I’ve tried a few chair yoga routines on YouTube

[SumerlinLLYoga]

Depending on the style of yoga, you don't need to be able to support weight on your hands. If you are a vinyasa yogi, you can try coming to forearms, instead of palms and putting that strain on your wrist. You can also try all fours - quadruped - to keep weight distributed between hands and knees. Both of these options will change the way you are going through a vinyasa - chaturanga, updog, downdog, but it will keep your wrist safer that way. Feel free to reach out with additional questions.

[AnnN18]

Most poses can be done on your forearm to relieve the stress of your injured wrist.  As your wrist starts to feel better and you’re able to put more weight on it. You can use a half roller to place under the hands or a rolled up yoga mat to place under the hands and that will also relieve some of the pressure in the wrist. 

[kay_yoga]

Thank you all, these are such helpful recommendations! Putting my weight on a fist instead of my wrist/flat hand is a great suggestion. I'm excited to try another yoga class again soon with some modifications.

[Spinner]

Try holding dumbbells, large enough that your knuckles aren’t touching the mat. It will keep your wrist straight. Once you can place your palms down, press the webbing between your fingers towards the front of your mat. Press into your finger pads instead of placing too much weight on the heel of your hand, the wrist. 

[kay_yoga]

Woah, such a good idea! I was trying putting weight on my fists, but it was a lot of pressure on my knuckles. Holding dumbbells is genius. Thank you!

[Margeaux_H]

Hi!  I love the suggestions of dumbbells and using fists.  I would also suggest that you be really mindful to engage your forearm and arm muscles and really focus on using those to help you stabalize yourself.  Often times I see students with wrist issues because they are allowing all of the weight to dump into the wrist.  When you mindfully engage your arms, you will find that the weight comes off of the wrists and you will be toning your arms more as well.  Good luck with your wrist recovery!