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How To Avoid Wrist Pain in Yoga

If you're reading this, there's a chance that either you, or someone you know, has experienced pain in their wrists after practicing yoga.

Wrist pain is a very common problem that many people face when practicing yoga, pilates, or any mat exercise - and yes, there are multiple ways to prevent it.

Tips on how to prevent wrist pain in yoga:

1. Always warm up

It is essential to warm-up your body before any exercise. There are a lot yoga poses where your wrists will need to support your weight (Crow Pose, Extended Table, Downward Dog), and simple wrist mobility exercises and stretches can help prevent pain or injuries.

2. Use a thick yoga mat

One of the main reasons why you may be experiencing wrist pain is because your mat. It is essential to have a good mat that is not only thick enough to protect your joints, but also made from a durable material with a cushioned support. We recommend a yoga mat with a rubber base (this material has shock-absorbing properties), and one that is at least 4mm thick if you're practicing on a hard surface.

3. Shift the weight inwards

If you apply too much pressure on the outer edges of your palms, particularly the bone at the bottom, this can result in pain. Make sure to shift the weight towards the center, so that it is evenly distributed throughout your palms.

4. Press down on your fingertips

In order to distribute the weight evenly throughout the palm, you can spread your fingers wide, and press your fingertips into the mat, focusing on your thumb and index fingers. It will also help to press the base of those fingers in to the mat as well.

5. Adjust your alignment

When holding static poses like High Plank or Upward Dog, it is important to make sure that your alignment is correct (wrists directly under shoulders for example). Making these small corrections can help avoid wrist pain as it prevents overstressing certain joints and allows you to activate the correct muscle groups.

If you have any questions, drop us a comment below! Follow us on Instagram @meowyoga.official for more yoga tips and tutorials :)

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