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Yoga Warm-ups for Wrist Pain

Yoga wrist pain

When suffering from wrist pain, you may be tempted to avoid yoga altogether. However, this isn’t always necessary. If you’re experiencing mild wrist pain, warming up the area prior to your practice may be enough to relieve the pain or tension. Wrist and forearm massage may also help to reduce pain. Providing that your pain is mild, the following yoga warm-ups for wrist pain can be healing. All you’ll need to get started is a comfortable yoga top.

Tadasana Wrist Therapy

The first warm-up on the list is Tadasana Wrist Therapy. To practice this exercise, gently rotate your wrists in a circular motion. Allow them to rotate through their full range, repeatedly changing direction throughout. After a few minutes, gently shake your wrists for around 30 seconds.

Uttanasana Wrist Pratikriyasana

Uttansana Wrist Pratikriyasana is another great warm-up for wrist pain. To practice this exercise, make a fist and place the backs of your wrists onto the floor. Remain in this position for a few minutes for best results. This exercise is a simplified version of Pada Hastasana.

Wrist Pumps

To practice this exercise, hold the fingers of one hand with the fingers of the other. Next, move your wrist forward and back while resisting the movement with your other hand. If this movement is pain-free, repeat the exercise for 1-2 minutes. If you experience any kind of pain, stop and move onto the next warm-up.

Reverse Phalen’s Test

To practice Reverse Phalen’s Test, press your palms together and hold them at your chest in a prayer position. If this is comfortable, hold the position for 1-2 minutes. If you experience a burning sensation inside your wrist joint, this could indicate CTS. With this in mind, it’s best to stop the warm-up if it becomes painful.

Extended Arms

Extended Arms is another great yoga warm-up. To practice, begin in a seated position and extend your arms out in front of you. Next, bend one of your wrists so that your fingers are pointing towards the sky. With your other hand, gently pull your fingers towards your body. Hold this position for 30 seconds before repeating on the opposite side.

Clenched Fists

To practice Clenched Fists, extend your arms out in front of you with your palms facing each other. Make a fist with each hand before slowly bending your wrists to draw your knuckles towards your body. Flex your wrists as far as possible and hold the position for 30 seconds.

Side Thumb Stretch

To practice Side Thumb Stretch, extend your arms out in front of you, palms facing each other. Tuck your thumbs into your palms before folding your fingers over the thumb. Press your little finger towards the ground until you feel a stretch in the base of your thumb. Hold the position for 30 seconds for best results.

Yoga wrist pain

Upward Bound Fingers Pose

To practice Upward Bound Fingers Pose, begin in a standing or seated position. From here, interlace your fingers tightly and rest your hands on the top of your head with your palms facing up. Move your shoulders away from your ears and stretch your arms towards the ceiling, rotating your wrists so your palms are face up. Hold the position for 30 seconds. While you’re holding the stretch, bend and straighten your arms to increase flexibility in the rotator cuff.

Hand Under Foot Pose

Hand Under Foot Pose helps to massage the wrist joints. To practice the exercise, begin standing tall. Next, hinge at the waist and lower your upper body towards the mat, stretching your arms towards your feet. From this position, bend your knees slightly and slide your hands under your feet, palms facing up. Ideally, your toes should rest in the crease of your wrist. To allow this, bend your knees as much as you need to. Finally, engage your quadriceps and transfer your weight onto the balls of your feet. Once you’re stable, massage your wrist joints with your toes. Stay in this position for 30 seconds or as long as you feel comfortable!

Adapted Anjali Mudra

One of the simplest warm-ups, Adapted Anjali Mudra is practised by bringing your palms together at heart centre. This can either be practice alone or as part of a pose, such as Pyramid Pose. To deepen the stretch in your wrists, press your palms together more firmly. To mix things up, practice the pose behind your back, instead. This will create a slightly different stretch in the wrist joints.


Gomukhasana creates an unexpected stretch for the wrists. To practice the exercise, begin standing tall. From here, stretch one arm out to the side and rotate your palm to face behind you. Bend your elbow and bring your arm behind your torso and hold it against the hollow of your lower back. Slowly bend your arm until your forearm is parallel to your spine. Next, lift your other arm above your head and bend your elbow. Slowly walk your hand down your back until it meets your other hand. If possible, hook the fingers of both hands together. Hold the stretch for 30 seconds before switching sides.

In Summary

If you’re experiencing mild wrist discomfort, practice the above yoga warm-ups for wrist pain. To keep your muscles warm, wear a comfortable yoga hoodie through the sequence. If you’re experiencing persistent pain or tenderness, you may benefit from ice, anti-inflammatory agents, or splints worn during sleep. If it’s still painful after a week or so, consult your health practitioner for additional guidance.

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