Practical tips for protecting your wrists in yoga

I’ve had a few new customers come to class lately who have wrist issues — including repetitive strain injuries from desk jobs, carpal tunnel and ganglions. This can make postures like Downward Dog and Plank challenging and sometimes painful. Whilst chatting with them about supportive techniques, it occurred to me that this information would be helpful for everyone. These are practices we should all be using to better support our wrists in yoga whether we’re currently experiencing pain or not.

So, regardless of whether you have a wrist injury, I encourage you to explore the techniques below. They won’t work for everyone—especially if there’s an underlying issue — but they’re well worth experimenting with as part of a safe, sustainable yoga practice.

1. Spread your fingers and distribute weight evenly

One of the most common causes of wrist discomfort is “dumping” weight into the heels of the hands. Instead, try this:

• Spread your fingers wide
• Press evenly through the whole hand
• Focus especially on the base of the thumb and the base of the index finger

Think of your hand as a suction cup gently gripping the mat. This helps spread the load across the palm and fingers rather than concentrating it in one spot.

2. Adjust your hand position

Small changes in hand placement can make a big difference. Try:

• Turning your hands slightly outward, letting your index fingers point forward or slightly out

This can improve shoulder alignment and reduce unnecessary pressure on the wrists.

3. Soften the elbows (micro-bend)

Locking the elbows can send excess force straight into the wrists. Instead:

• Keep a gentle micro-bend in the elbows
• Avoid hyperextending

This activates the muscles in the arms and shoulders, helping to share the workload.

4. Engage the shoulders with external rotation

Proper shoulder engagement takes pressure off the wrists. To find this:

• Gently rotate the upper arms outward
• Let the elbow creases turn toward the front

This stabilises the shoulders and creates more support through the arms.

5. Don’t sink into the shoulders

When the shoulders collapse, the wrists often take the strain. Focus on:

• Pressing the mat away
• Lifting through the shoulders
• Engaging your core muscles

A strong, active core helps distribute weight through the whole body instead of concentrating it in the hands.

6. Think “full-body support”

The main goal in these poses is to avoid placing all your weight into your wrists. Instead, aim to spread the work through:

• Hands and fingers
• Arms and shoulders
• Core
• Legs and feet

Yoga is a full-body practice, even in poses where the hands are on the mat.

7. Use props for extra support

If your wrists are sensitive, props can be very helpful.

Rolled up towel

Placing a small rolled-up towel under the heels of the hands can help redistribute weight more evenly across the whole hand, rather than collapsing into the base of the palm. This encourages better engagement through the fingers and fingertips, reducing strain on the wrists and creating a stronger, more supported foundation.

Yoga wedges

Yoga wedges reduce the angle of the wrist and shift weight into the palm and fingers. They can be especially useful in Downward Dog and Plank. There are many affordable options available online, including soft and firm foam versions.

Blocks or fists

You can also:

• Place hands on blocks
• Practice on fists (knuckles down)
• Use forearms instead (for example, Dolphin Pose instead of Downward Dog)

These options reduce wrist extension.

8. Warm up your wrists

Wrist pain often comes from jumping straight into weight-bearing without preparation. Before practice, try:

• Gentle wrist circles
• Stretching fingers and palms
• Light weight-bearing on all fours
• Shifting weight side to side

Just a few minutes of warm-up can make a big difference.

9. Respect your limits

If you have:

• Ongoing pain
• Tingling or numbness
• Sharp discomfort
• Previous injuries

…..please listen to your body and modify as needed. Pain is not something to “push through” in yoga.

If symptoms persist, it may be worth consulting a healthcare professional.

Ask me to show you

If you’d like to practice any of these techniques before your next class, just come along a little earlier and I’ll go through them with you.

See you soon in the cabin!

Michelle x