3 Ways to Strengthen Your Wrists for Yoga (No More Pain!)

If you’ve ever felt strain in your wrists during poses like Plank or Downward-Facing Dog, you’re not alone.

Many of my students find that wrist discomfort can interrupt the flow of their yoga practice—or even make them question if yoga is right for their body.

The good news? You can build strength in your wrists and forearms over time with just a few simple, intentional movements. These three techniques are some of my favorites to help support the joints and muscles that carry us through so many foundational yoga poses.

I’ll take you through the 3 techniques step-by-step. And if you learn better by watching, then check out the related YouTube video above where I demonstrate each technique.

1. Starfish Fist Pumps

These might look simple, but don’t let that fool you—they’re powerful.

Start by spreading your fingers as wide as you can, like a starfish. Then curl them tightly into fists. Move back and forth between those two shapes slowly, then gradually speed up. You’ll begin to feel a gentle burn through your forearms. That’s strength building, and it’s exactly what we want.

This is a great wrist warm-up, especially before more weight-bearing postures. Repeat as needed, and remember: it’s more effective when you keep it consistent.

2. Reverse Claws

Come to hands and knees, and place the backs of your hands on the mat with your fingers pointing toward each other. Slowly form fists (or partial fists—do your best) and gently lift and lower.

Keep your arms straight and move slowly. This one’s not about speed—it’s about sensation. You should feel a nice, steady stretch through the wrists and forearms.

Try 10 gentle reps, and always follow with a little shake-out or rest.

3. Wrist Push-Ups (Palm-Ups)

This one is my personal favorite—and it’s made a big difference not just for me, but for many of my students.

From your tabletop position, lift just the palms off the mat while keeping your fingertips grounded. You’ll float your thumbs as well and rise slowly from the base of the palm to the fingertips. Think of it like a mini push-up—just for your hands.

Move slowly with control. You can alternate hands if needed. This strengthens your wrists and teaches your body not to dump all your weight forward in poses. It trains subtle strength and mindful distribution.

Aim for 10 reps per day and see how it feels over time.

A gentle reminder for your practice

Like all things in yoga, progress happens gradually. These techniques won’t give you “overnight results,” but done consistently over time, they’ll support your joints and help you feel stronger and more comfortable in every pose.

You deserve a practice that feels supportive, not painful. Your wrists do so much for you—so make sure take care of them, one small step at a time.