6 Yoga Poses That Can Strengthen Your Wrists

Day-to-day activities, such as cooking, cleaning, driving, and writing, require healthy hands. The health of your wrist determines your overall ability to perform daily tasks. Take online yoga classes to learn different poses that promote healthy wrists.

Here are six yoga poses you can use to strengthen your wrists:

1. Downward Facing Dog

This is one of the most commonly practiced yoga poses you can use to strengthen your wrists. Here is how to perform this move:

■ Begin on all fours with your knees underneath the hips and wrists below the shoulders.

■ Push back with your hands to lift your hips, making an “A” shape with your body.

■ Practice this pose with fingers spread and weight equally distributed throughout your hands.

■ Spread your fingers in order to eliminate pressure on your wrists.

■ Repeat one or two times.

2. Upward-Facing Dog Pose 

This position strengthens the wrists, spine, and arms. Ensure you roll your shoulders down and engage your scapula to align correctly with the arm and wrist in this pose. Here is how to do the upward-facing dog pose correctly:

■ Lie flat (on your stomach) and place your palms along your ribcage. Start straightening your arm as you press your feet on the mat to lift your front body and torso.

■ This creates a backbend in the spine, opening up your chest and shoulders.

■ Make sure to engage the scapula to maintain the alignment of your shoulders over your wrists.

■ Keep your hands pressing on the mat. Keep the weight in the middle of your wrist and along the base of your palm.

3. High Plank Pose

The high plank is known to strengthen the abdomen and the wrists. Ensure you are properly aligned to receive the full benefits of this pose. Here is how to engage in this position:

■ Stack your shoulders over your wrists and keep your body strong and straight.

■ Slightly tuck your pelvis to engage your core muscles. Do not arch your back, as this exerts pressure on the lower back.

■ Pull your shoulders away from your ears as you maintain the alignment of your shoulder and wrist.

■ Distribute your weight through your fingers to avoid excess pressure on the wrist.

4. Upward Plank Pose

Upward planks stretch your shoulders and chest and strengthen your arms, legs, and wrists. Here is how online yoga classes might train you to do this pose:

■ Place your hands behind the hips with the tips of your fingers in the direction of your feet.

■ Start to slowly press your palms against the floor and lift your upper body off the ground.

■ Lift your hips and keep your legs and arms straight, actively pressing into the floor.

■ Hold for as long as possible, then release. Repeat as many times as desired.

5. Side Plank Pose 

This is a great wrist and arm strengthening exercise. When doing this pose, your body needs to create a diagonal line from your heels to the crown of your head. Here is how to do the side plank pose:

■ Lie on your left side with your legs straight. Stack your feet on each other (or stagger them slightly if you can’t yet stack them) and place your left elbow under the left shoulder.

■ Push your body up and lift your hips off the floor so you can support your weight with your left hand and the side of your left foot. Your body needs to be straight from the head to the ankles.

■ Hold this position for as long as you can, then repeat on the other side.

6. The Prayer Position

This pose is used for transition and balance in yoga and provides a nice stretch to your wrists. You need to stretch your wrist to increase flexibility and allow it to hold your body weight. Here is how to do this pose:

■ Bring both hands together, similar to the prayer position. Place them at your heart’s center and slowly lower your hands until you feel a stretch in your wrists.

■ Hold this pose for a few seconds, then release it.

Strengthen Your Wrists With Online Yoga Classes

Maintaining the health of your wrists is key to being able to exercise the rest of your body efficiently. Take online yoga classes to learn and practice different poses to strengthen your wrists. Always be gentle and kind to yourself when practicing these yoga poses.

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