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How to Protect Your Wrists in Your Yoga Practice

By nature, our wrists are particularly prone to injury. Learn how to protect them in your practice.

The key to protecting your wrists is a strong core. Evidence-based medicine demonstrates that a strong core can increase the efficiency of the rotator cuff muscles. These muscles stabilize the shoulders and can thus decrease the load that is transferred to your wrists. On the flip side, low core strength or failure to engage the core in poses like Chaturanga Dandasana can lead to decreased trunk and shoulder stability. If the core is weak, strong shear forces transfer across the wrist, especially during transitions between poses. So picture the ubiquitous Down Dog-Chaturanga-Up Dog-Down Dog sequence. Each time you repeat it, your wrists bear weight throughout. Over time and without proper support, this can lead to the injuries described above. But when effort is well dispersed throughout the core and shoulders in a vinyasa-based practice, that force in the wrists is minimized.

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