The age old practice of yoga is indeed the panacea for many common ailments. There are numerous restorative yoga poses that help to strengthen and stretch the tissues around the wrists.
These yoga poses can help to relieve common wrist problems due to repetitive stress injury – which can cause excruciating pain, numbness and tingling sensation in the wrists.
Cow Face Pose, Upward Bound Fingers Pose and Half Sideways Hand Pose are some excellent yoga poses to treat wrist pain. To know more about these, and other yoga pose which help to combat wrist aches and pains, read on.
6 Yoga Poses To Treat Wrist Pain
1. Half Side Ways Hand Pose
Half Sideways Hand Pose (Ardha Parshva Hastasana) is an excellent yoga pose to treat wrist injury and debilitating wrist pain. This gentle yoga pose should be practiced regularly to ease numbness, stiffness and pain in the wrists. Hald Sideways Hand Pose also corrects chronic misalignment of the body. Stand in Mountain Pose. Now bend your left elbow slightly and place your left hand flush against the wall in line with the shoulder. Ensure the palms and the fingers are touching the wall completely. Turn your hands in such a way that the fingers are pointing behind you. Slowly straighten your left elbow. Now pressurize the wall with your left hand. Finally, with a deep inhalation rotate your body gently away from the wall. Repeat this pose using your right hand.
2. Cow Face Pose
Cow Face Pose (Gomukhasana) which involves interlocking your hands behind you back is an excellent yoga pose to ease wrist pain or numbness. It also increases wrist flexibility to a large extent. Practicing this yoga pose regularly also helps to prevent common wrist conditions like Carpal Tunnel Syndrome. To achieve this rather intense yoga pose you can start off by sitting in Hero’s pose (for beginners) on the yoga mat or floor. Next lift your right arm. Bend the right arm at the elbow and gently ease your hand between your shoulder blades, palm facing down. Next, bend your left hand and take it behind your back. The palm should face outwards. Now try to hook the fingers of the right hand with that of the left hand. Hold the pose for ten to twenty seconds and repeat on the other side.
3. Reverse Prayer Pose
Reverse Prayer Pose (Paschima Namaskarasana) is an ideal yoga pose for people who suffer from chronic wrist pain. People who are diagnosed with Carpal Tunnel Syndrome can also practice this yoga pose to ease wrist pain and stiffness. Start off by standing in Mountain Pose. Keep a distance of at least twelve inches between the feet. Stand tall and allow the hands to hang loosely by your sides, palms facing the hips. Bend your elbows and take your hands behind you back. Press the palms together, fingers facing the floor. Now inhale deeply and rotate your palms (which are still joined together) till the fingertips face the ceiling. Hold this pose for thirty seconds. Release the pose and come back to Mountain Pose.
4. Upward Bound Fingers Pose
Upward Bound Fingers Pose (Urdhva Baddhaguliyasana) is yet another effective yoga pose for wrist pain. Stand in Mountain Pose. Next stretch your arms straight out in front of you (arms parallel to the floor), palms facing each other. Interlock the fingers (palms facing the chest) with the right little finger at the loose end. Now, rotate the interlocked fingers away from you (palms facing the wall). With a deep inhalation lift the hands towards the ceiling (palms facing the ceiling). Ensure that the elbows are straight and the entire flat surface of the palms is facing the ceiling. Hold pose for ten to fifteen minutes. Now with an exhalation bring the hands down and release the interlocking of fingers. Change interlocking of fingers and repeat the pose.
5. Hand Under Foot Pose
Hand Under Foot Pose (Padahastasana) is a relaxing yoga pose which has tremendous benefits for achy wrists. Stand in Mountain Pose with the feet hip width apart. With a deep exhalation bend forward from the hips. Now gently ease the palms of your hand under your feet. Pressurize the mounds of the feet on the palms. With another deep inhalation tighten the kneecaps and your thighs. Open the armpit chest well. With a deep exhalation bend the elbows to the side. Raise the armpit chest further while pulling the body towards the floor. Hold the pose for fifteen to twenty seconds. Come out of the pose and stand in Mountain Pose.
6. Eagle Pose (Arms)
This is a variation of the traditional eagle pose (Garudasana) which uses the arms only. It is an excellent restorative yoga pose to counter the problem of achy wrists. The Eagle Pose (Arms) helps to reduce stiffness and swelling in the wrists as well. Stand in Mountain Pose and maintain a distance of about twelve inches between your feet. Inhale deeply and take you hands straight out in front of you (parallel to the floor). The palms of your hands should face each other. Place your right elbow over your left elbow. Bend your arms to ninety degrees. Entwine your arms in such a way that the thumbs of both the hands are pointing towards your face. Hold pose for twenty to thirty seconds.