Soreness in Arm Balance Poses
A Variety of Potential Causes
If students experience wrist soreness in any arm balance pose, the cause could be:
- Improper alignment
- Lacking core strength needed for the variation being practiced
- Lacking wrist strength needed to bear body weight
- Wrists not accustomed to that degree of extension
- History of wrist issues, such as carpal tunnel syndrome
Clearly, different approaches are needed to address wrist issues based on the cause. Considerations include:
- Practice wrist stretches beforehand.
- Select a variation that meets individual needs.
- Practice on a firm surface. Too much cushioning causes excessive wrist extension.
- When appropriate, practice forearm version if weight-bearing on wrists should be avoided (such as with carpal tunnel syndrome). For example, Side Plank Pose can be replaced with a forearm variation and Dolphin Pose can replace Down Dog.
- Ensure proper alignment. For example, not grounding evenly through the palm can cause strain, and, in Side Plank Pose, improper sinking into shoulder of grounded arm increases pressure on wrist.
- Practice regularly to develop core and wrist strength.