Polishes that bother you? These 12 yoga pose variations help you practice hands-free.

The wrists are one of the most undervalued parts of the body. Consider the countless tasks that you use every day – gippert, lift, hold, type. Yet they tend to get much less attention than other parts of the body when it comes to stretching and strengthening. Not to mention how often the wrist pain is with One in seven people in the US Experienced pulse arthritis and wrist-related injuries.

Yoga can sometimes be part of the problem, given how much time is spent on your hands in the average yoga practice (think of downward dogs and plank).

But you don’t have to stop practicing yoga or skip certain poses due to wrist pain. Recording wrist-friendly pose variations and stretching in your routine can help yoga can become a source of relief instead of tension.

12 Yoga Pose variations help you practice hands-free

Getting familiar with pieces to relieve wrist pain and a few variations for regular yoga poses can create a less intense experience on the mat – and that can make the difference. Practice this order as it is at home or use the pose adjustments at any time in your normal practice. A few yoga blocks are optional, but are useful for adjusting different of the pieces to your comfort level.

1. Hand squeezes

When they are tight, muscles of the inner forearm contribute to wrist stiffness. This exercise focuses on the forearms to relieve the tension.

How:

1. Sit comfortably on your mat with your hands resting on your thighs, palms facing up.
2. Spread your fingers wide and extend them when you inhale.
3. When you exhale, squeeze your hands gently in fists and keep your wrists straight. Repeat 3-10 times.

2. Polse circles

A soft movement that you can return to at any time, these wrist circles mobilize the joints of the wrists. Practice them on your mat for a yoga practice.

How:

1. As you inhale, your wrists slowly circle in one direction while you have your arms above your head.
2. Breathe out and turn the direction of the wrist circles while you lower your arms. Repeat 2-5 times.

3. Chaturanga -arms

One of the most difficult poses for people with wrist pain is Chatarunga. This variation helps to strengthen the same muscles in the shoulders without putting so much pressure on the wrists.

How:

1. Sit on the mat. Grab a yoga block between your palms and stretch your arms in front of your chest.
2. Squeeze the block between your hands. Pull your shoulders away from your ears.
3. Breathe out and pull the block to your body near your navel. Squeeze your elbows to your side as you would do in Chaturanga. Keep pressing in the block.
4. Breathe in and pull your arms in front of your chest again. Repeat 3-6 times.

4. Kat-cow

Every pose that requires you are on your hands and knees can be adjusted to prevent wrist tension.

How:

1. Mut on the mat and place 2 yoga blocks on average height about 12 inches apart for you. The blocks must be parallel to each other. Wrap your thumbs around the inside of each block and let your fingers rest on the outside. Or let your forearms rest on the blocks and let your hands hang over the distant edge.
2. Come in table top. Press your hands or forearms in the blocks, lift your chin and bent your back in Kat Pose.
3. Pull your chin to your chest and your navel to your spine and around your back in cow pose. Repeat so often as comfortable.

5. Dog variations downwards

One of the most common postures that causes wrist pain is a dog. This variation illuminates the load on your wrists.

How:

1. Come down -oriented dog, but place your forearms on the mat instead of your palms. (This is also known as a dolphin attitude.)
2. Squeeze your elbows towards each other. Pull your heels to the mat (they don’t have to touch) and relax your neck. Stay here for 3-5 breaths.

6. Tijd armplank

Plank is heavily on wrists. If reducing your knees on the mat does not bring sufficient lighting, try this variation for a more supporting approach.

How:

1. Switch your weight from the downward dog variation to your forearms and lower your hips until your body is in one straight line from the crown of your head to your heels in an under armplank.
2. Pull your navel to your spine and press your forearms and balls of your feet into the mat while you reach your heels to the wall behind you. Stay here for 2-3 breaths.

7. Sphinx Pose

Instead of getting up a targeted dog, you practice Sphinx Pose to give your wrists a break.

How:

1. From an under armplank, breathing out and lower yourself to the mat. Send yourself to your forearms, lift your chest and pull your shoulders away from your ears. Press your thumbs against the mat in Sphinx Pose. Stay here for 2-3 breaths. Repeat down-oriented dog, estervue board and sphinx as a vinyasa current variation or go to the next pose.

8. Position of the child with wristcirkels

When you enter the child’s pose, you can sneak into some wrist moves.

How:

1. From Sphinx -Pose, press your forearms in the mat while you slide your hips back to your feet. Lower your chest to the mat and walk forward with your fingertips.
2. Turn your palms to the ceiling and bend your elbows and lift your hands above the head. Carefully circle your wrists a few times in each direction.

9. Variation of the hand in foot

The traditional version of this posture, in which you push your hands under your feet, palms up, is a fairly intense piece. This wrist -friendly approach is much softer.

How:

1. Come forward standing bend. Leave the back of your hands on blocks or on the top of your feet, palms facing up. Stay here for 2-3 breaths.
2. If it is comfortable, your knees bend as much as you need, so that the backs of your hands touch the mat. Lift your feet and slide your palms underneath. Carefully alternate between the ball of your right foot against your right palm and press the ball from your left foot against your left palm. Be careful to massage your palms. Stay here for 2-3 breaths.
3. Let go of your variation of Hand -To -Foot Pose. Come in a standing half -forward bend and then sit on the mat

10. Forearm side plank

Side Plank can feel unreachable when you experience wrist pain, but this version takes the weight away from them.

How:

1. Kneel on the mat. Rest your left forearm on the mat or a block on the lowest level so that you lie on your side and look at the right side of the mat.
2. Make your legs straight to form one long line from your feet to your head. Roll on the outer edges of your feet and shaky your right foot for your left.
3. Press your forearm against the mat or block and lift your hips in the forearmplank. (Leave your left knee on the mat.) Right your right arm to the ceiling and pull your bottom shoulder away from your ear. Stay here for 3-4 breaths.
4. Breathe out for an extra challenge and lower your right hand under your left armpit in a wire. Breathe in and reach your right hand back to the ceiling. Repeat 3 times and change lace.

11. Pulse nerve slide

Some wrist pain can be the result of muscle tension in the shoulders and neck. This exercise focuses on the median nerve in the upper arm, which connects with the muscles in the wrist and hand, in an attempt to release that tension. This can easily be included in sitting pieces before or after a yoga practice.

How:

1. Sit crosses on the mat and stretch your left arm aside with your fingers that point to the ceiling and directed your palm. Extend your fingers wide. Let your right hand rest on your thigh.
2. Breathe in and turn your left arm so that your fingers point to the back of the room. As you do this, you slowly turn your head away from your arm to look to the right.
3. Breathe out and turn your left arm so that your fingers point to the front of the room. While you do this, turn your head to look at your hand. Repeat 3-10 times and then switch from lace.

12. Sandhi Mudra

This hand position physically strengthens the muscles in the hand and wrist. It is also assumed that it creates energetic space in joints throughout the body.

How:

1. Sit comfortably on the mat. Carefully press your right thumb and ring finger.
2. Carefully press the thumb and middle finger on your left hand.
3. Let both hands rest on your lap with your palms. If it is comfortable, close your eyes. Stay here for 10-20 breaths.