Wrist health is important in yoga practice, as many postures require strong and flexible wrists to maintain stability and avoid injury, so, whether you are an experienced yogi or just starting out, wrist exercises should be a part of your Incorporating exercise into a routine can help improve strength, flexibility and overall wrist function. Health Read on as we learn why wrist health is important in yoga, common wrist problems faced by practitioners, and specific exercises to strengthen and lengthen your wrists.
In an interview with HT Lifestyle, Himalayan Siddha Akshar, Founder, Akshar Yoga Centre, shared, “Maintaining good wrist health is essential not only to prevent injuries but also to enhance your yoga practice. Strong and flexible wrists provide better stability and balance in postures, enabling you to explore more advanced postures with confidence. Additionally, healthy wrists facilitate seamless transitions between postures, improving the overall flow and fluidity in your practice.
Exercises for strong and flexible wrists
Himalayan Siddha Akshar suggests incorporating the following exercises into your yoga routine to promote wrist health:
1. Wrist circles
Start in a comfortable sitting or standing position. Extend your arms in front of you at shoulder height, palms facing down. Start rotating your wrists in a clockwise direction, gradually increasing the size of the circles. After several rotations, switch to counterclockwise motion. Repeat for 1-2 minutes, focusing on spontaneous and controlled movements. Wrist circles help improve circulation, mobility and range of motion in the wrists, making them an excellent warm-up exercise before your yoga practice.
2. Wrist Flexor Stretch
Start in a kneeling position with your palms placed on the floor in front of you, fingers pointing toward your knees. Slowly lean back, keeping your palms flat on the floor, until you feel a stretch in your wrists and lower arms. Hold the stretch for 20-30 seconds, focusing on deep breathing and relaxing into the stretch. Repeat 2-3 times, gradually increasing the intensity of the stretches as you feel more comfortable. This stretch targets the wrist flexor muscles, helping to reduce stress and improve flexibility in the wrist and forearm.
3. Wrist extensor stretch
From a kneeling position, turn your hands so your palms are facing up, with fingers still pointing toward your knees. Slowly lean back, pressing your palms into the floor, until you feel a stretch in the tops of your wrists and forearms. Hold the stretch for 20-30 seconds, breathing deeply and maintaining light pressure. Repeat 2-3 times, adjusting the intensity of the stretch as needed. Wrist extensor stretches target the muscles at the top of the forearm, promoting flexibility and mobility in the wrists.
4. Forearm plank
Start in plank position with your wrists directly beneath your shoulders and your body in a straight line from head to heels. Engage your core and leg muscles to support your body weight, while keeping your wrists strong and stable. Hold the plank for 30-60 seconds, focusing on maintaining proper alignment and steady breathing. As you develop strength in your wrists and core, gradually increase the duration of the hold. Forearm plank is an excellent exercise to strengthen the wrists, forearms, and core muscles together, which helps improve overall stability and stamina in yoga postures.
She concludes, “Incorporate these exercises into your regular yoga routine to promote wrist health and enhance your practice. Remember to listen to your body and modify or abandon any activities that cause discomfort or pain. With consistent practice and attention to proper alignment, you can develop strong, flexible, and flexible wrists that will support you on your yoga journey.
