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Yoga for People with Wrist Pain

A recent study found that Yoga is one of the best forms of exercise for people with wrist pain. The findings were published in the Journal of Hand Therapy and show that yoga can reduce pain, increase mobility, and improve strength. I've broken and rehabilitated both wrists in non-yoga related accidents so keeping them happy and healthy is a priority for me.

There are many different types of wrist pain, but the most common type is carpal tunnel syndrome. Carpal tunnel syndrome causes stiffness and numbness in your hand and fingers because it restricts blood flow. Your best bet for relief is to do yoga! Yoga poses will not only help you with the symptoms of carpal tunnel syndrome, but also help strengthen your wrists so they can support more weight without injury.

If you are diagnosed with Carpal Tunnel Syndrome, it is likely that your doctor has suggested stretching your forearms, wrists, and hands to alleviate your symptoms. There are numerous yoga poses that you can practice that are similar to popular stretches for Carpal Tunnel Syndrome.

The Best Yoga Poses for Carpal Tunnel Syndrome

Cat and Cow

A staple in most yoga warm-ups, the breathing, and movement of Cat/Cow opens up your entire body. Play around by pointing your fingertips to the top of the mat, toward your body, or to the sides of the room to open up your wrists.

  1. Begin on all fours, Make sure that your hands are under your shoulders with the fingers spread wide, and that your knees are directly under your hips.

  2. As you inhale breathe in through the nose and arch your back.

  3. As you exhale, round the spine, tuck the chin to your chest, and look towards your belly button.

  4. You can play around with bringing your fingertips to point to the sides of the room or toward your body to open up the wrists.

Upward Facing Dog

This Urdhva Mukha Svanasana pose is one of the poses in the traditional Sun Salutation sequence. This pose is one of the most common poses in yoga, and will help strengthen wrists and increase circulation.

  1. Start on your belly.

  2. Place your hands underneath your shoulders, fingers spread wide, elbows hugging in close to your body.

  3. Lift chest up, roll shoulders back, and lift up through your heart.

  4. Lift hips and thighs off the mat for Upward Facing Dog.

  5. Keep your heart lifted, look forward, and relax your shoulders.

Reverse Prayer

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.

  1. Start off by standing in Mountain Pose. Keep a distance of at least twelve inches between the feet.

  2. Stand tall and allow the hands to hang loosely by your sides, palms facing the hips.

  3. Bend your elbows and take your hands behind your back.

  4. Press the palms together, fingers facing the floor.

  5. Inhale deeply and rotate your palms (which are still joined together) till the fingertips face the ceiling. Hold this pose for thirty seconds. Release.

It's important to realize that a set of exercises and their execution can and should be adjusted according to one’s individual needs, wishes and body type. Exercising 2 to 3 times a week should be enough to yield results within two months.

Keep flowing and growing!

All my love,

Hello, my name is Vikky, and I am thrilled to share my passion for yoga with you. I have been teaching yoga for over 13 years in South Florida, and my journey with this ancient practice started over 37 years ago. As a registered yoga teacher and 200 Yoga School with Yoga Alliance, I hold expertise in multiple disciplines of yoga, including yogic anatomy, 500-hour yoga teacher training, yogic philosophy, and meditation. My classes are a blend of dynamic movement, breathwork, and meditation, providing a holistic experience that nurtures the mind, body, and spirit. I believe yoga is for everyone, regardless of age, fitness level, or experience. My approach is welcoming and inclusive, creating a safe and nurturing environment for all my students to explore the many benefits of yoga. Through my teachings, I hope to inspire and empower students to connect with their inner selves, cultivate mindfulness, and lead healthier, happier lives. Join me in my classes to experience the transformative power of yoga firsthand.

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