Support your wrists without skipping your practice.
If you’ve ever dealt with wrist pain in yoga — you’re not alone. Whether it’s from typing all day, picking up kids, or postpartum laxity, your wrists deserve some extra care.
Pssst. Have you bought a yoga mat yet?
This 30-minute yoga flow is designed to support wrist health, build strength gradually, and give your hands a break from constant weight-bearing. We’ll work through gentle stretches, strength-building moves, and creative alternatives to traditional poses like Down Dog and Plank.
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💡 Why Focus on Wrist Health in Yoga?
- Wrists are full of small joints and tendons that are easily strained
- Pregnancy & postpartum hormones (like relaxin) can cause extra joint sensitivity
- Many common yoga poses overload wrists without proper prep
- Strong, mobile wrists = better alignment in your entire upper body
You don’t have to stop your practice to protect your wrists — you just need to get smart about how you move.
⏱️ 30-Minute Wrist-Care Yoga Flow
🌬️ PHASE 1: WARM-UP + MOBILIZE (5 MIN)
1. Wrist Rolls & Finger Flicks (2 min)
Seated or standing, circle the wrists slowly, then shake out the hands and flick the fingers with intention.
→ Increases circulation and releases stiffness.
2. Prayer Pose to Reverse Prayer Stretch (2 min)
Press palms together in front of the chest, then reverse the stretch by pressing backs of hands together.
→ Stretches the wrists in both directions while avoiding weight-bearing.
3. Tabletop with Fist Variation (1 min)
Come to hands and knees, but place fists down instead of flat palms. Gently rock forward and back.
→ Supports alignment while reducing pressure.
💪 PHASE 2: STRENGTHEN + STABILIZE (10 MIN)
4. Forearm Plank (2 min)
Come to your forearms, knees up or down. Engage your core, glutes, and back.
→ Strengthens the shoulders and core without loading the wrists.
5. Dolphin Pose (2 min)
From forearms, lift hips into an inverted V shape like Downward Dog.
→ Opens shoulders and builds strength without wrist strain.
6. Modified Chaturanga on Fists or Forearms (2 min)
Lower halfway to the mat from forearm plank or fists with knees down.
→ Builds control and upper-body endurance gently.
7. Standing Arm Raises with Light Weights or Resistance (4 min)
Hold light weights or fists. Inhale arms up, exhale lower. Add circles or pulses.
→ Strengthens wrists through functional movement without overuse.
🔁 PHASE 3: ALTERNATE TRANSITIONS + SUPPORT (10 MIN)
8. Crescent Lunge with Cactus Arms (3 min)
Focus on opening shoulders and chest, activating upper arms and wrists in a non-weight-bearing shape.
→ Keeps flow active without pressing into hands.
9. Chair Pose with Wrist Flossing (2 min)
Hold Chair while slowly opening and closing fists or rotating wrists.
→ Builds endurance while keeping focus on upper limb mobility.
10. Supported Side Plank on Forearm or with Block (2 min each side)
Knee down for support, forearm or hand on block.
→ Trains shoulder and core stability without dumping into the wrist.
🌿 PHASE 4: COOL DOWN + RELEASE (5 MIN)
11. Wrist Extension Stretch (1 min each side)
Extend arm, palm up, gently pull fingers back toward you. Then flip palm down and repeat.
→ Gently stretches flexors and extensors.
12. Eagle Arms or Cow Face Arms (2 min)
Open between shoulder blades and relieve tension through arms and wrists.
→ Enhances circulation and mobility.
13. Savasana with Palms Up & Open (1 min)
Lie back and relax with palms resting upward on the mat.
→ Supports full release and energetic openness.
💬 Final Thoughts:
Wrist pain doesn’t have to mean skipping yoga. With the right modifications and a little intention, you can strengthen and support your wrists while still showing up on the mat.
You don’t need more pressure — you need smarter support.
Use this 30-minute flow as a standalone practice or before any flow where you want to feel stronger and safer in your upper body.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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