Common complain in yoga is pain in wrists and tight shoulders while holding weight bearing poses on the hands. Learn to distribute the weight evenly on the hands while helping u build strength in the arms to free your shoulders.
Here are a few ways to help you place and align your hands during yoga poses.
The way you place your hands and activate key muscles in in Yoga will help you prevent and stress to the wrist joints.
Determine the ideal distance between your hands
Finding the ideal distance between hands will make you feel steady and give a sense of freedom and space in the chest, shoulders and neck. If your hands are too close together your shoulders will narrow and back muscles tighten
To help you find the ideal distance for you, place your hands on your mat, spread your fingers wide, with your middle finger pointing straight ahead so that the creases of your wrist are parallel to front of your mat.
Then draw two imaginary lines from the middle finger to the outer shoulder.
In other words, if your hands are to close your outer shoulder will be broader, and if your hands are too wide our outer shoulders will narrow in a V line.
Avoid pain and Stress in the wrist joints
One of the main complains when practicing yoga is pain in the wrists while holding poses such as downward facing dog, hands stand or any other arm balances.
Good news is that it only takes a bit of technique and strength in the fingers and arms to avoid collapsing all your body weight on your wrists.
These are some key actions and tips to practice
-Extend the fingers out wide and away from the center of your wrists
-Press your finger pads down firmly at all times, feel like you are clawing and gripping the the ground with all ten finger pads. Practice this, and you will feel the back of your arm muscles firm. This action alone will help engage and tone the your forearms and triceps muscles.
-Press the base finger, metacarpal knuckles firmly on the ground. Specially the index finger knuckle. Make it a point in your practice of never leaving a gap between the mat and the index finger base knuckle.
- Keep all finger pads and metacarpal knuckles active while you place the bottom two corners of the hands down.
-Draw energy from the fingertips up through the wrists and arms - you should feel your arm muscles tone and lift up towards the shoulders.
Practice on all fours, and then lift your knees and hips up to Downward facing dog. Hold the pose as long as you are able to hold finger pads, and knuckles down.
Your fingers and arm muscles will strengthen and help you create space at the wrist joint. What this means is: No more wrist pain!
Try it and let me know how it goes!