What Might Help


When There is Pain & Soreness

  • If there is pain and soreness, it is typically advised to avoid weight-bearing or other activities that increase pain such as strong wrist extension.
  • Therefore, without significant adaptation, classes with vinyasa flow and/or arm balances may be inappropriate for those with wrist issues.

When Pain Has Subsided

  • When pain has subsided, a common approach is gentle stretches followed by gradual reintroduction of weight bearing. (Julie Gudmestad)
  • If the wrists are not acutely inflamed or in need of therapy, proper alignment, strengthening activities and adaptations may prevent injury and/or address a weakness.
  • When posture and workplace ergonomics are a cause, consider a focus on strengthening and proper alignment of shoulders and upper back.

The Role of the Shoulders & Upper Back

Yoga can assist with healing RSI in the wrists by working on alignment in the upper body, so that the larger muscles in this region can better support and guide movements of the elbows, wrists, and hands…. [Specific] asanas will help develop mobility and strength in the shoulders and upper back to minimize nerve compression and stress on the smaller joints. – Marla Apt 

Choosing Stretches & Asana

  • Please note that there are many poses that require wrist extension while few that require flexion. See Wrist Stretches for wrist flexion stretches to use as counterposes.
  • Julie Gudmestad suggests a readiness test before practicing poses requiring 90 degrees of wrist extension. This is done by simply coming into Marjaryasana (Table Pose / Hands & Knees) with heels of hands under shoulders and noticing effect on wrists. If not completely comfortable, the priority should be increasing range of motion.

Poses that put a lot of pressure on wrists include:

See below for more information on choosing variations and alternatives for such poses.