5-Minute Wrist Warm-Up for Pain-Free Yoga Practice
Join me for this quick 5-minute wrist warmup that will prepare your wrists for your yoga practice! Perfect for anyone who experiences discomfort in poses like Downward Dog, Plank, or any weight-bearing position. Add this quick routine to the beginning of each practice for happier, healthier wrists.
If there’s one complaint I hear most often in my yoga classes, it’s about wrist discomfort. And it’s no wonder—in yoga, we ask our wrists to bear weight in positions they weren’t really naturally designed for.
Think about it: in poses like downward-facing dog, plank, and anything in tabletop position, our wrists are fully extended while supporting a significant portion of our body weight. That’s a lot to ask of these relatively delicate joints!
Why warm up your wrists?
Just as you wouldn’t start running without warming up your legs, your wrists deserve some preparation before your yoga practice. A proper warm-up:
- Increases blood flow to the area, nourishing the tissues
- Gently mobilizes the joint through its range of motion
- Activates the surrounding muscles in the hands and forearms
- Prepares the nervous system for the demands of weight-bearing
- Helps prevent strain and discomfort during practice
I’ve noticed that students who take just a few minutes to warm up their wrists before practice report significantly less discomfort.
Beyond warming up: A complete approach to wrist health
While warming up your wrists is important, it’s just one part of a comprehensive approach to wrist care in yoga. For lasting comfort and stability, I recommend a three-part strategy:
- Warm-up: The 5-minute routine outlined in the video prepares your wrists for practice
- Proper technique: Learning hasta bandha (hand lock) ensures proper weight distribution through your hands
- Strength building: Your wrists will get stronger over time, but try wrist push-ups if you want to speed up the process and build resilience in the muscles surrounding your wrists.
*I also encourage you to use modifications in your practice until you build up the wrist strength needed.
This combination of techniques will help you feel much more comfortable with weight-bearing poses and your practice in general.
Try it before your next practice!
I invite you to try this warm-up routine before your next yoga session and notice the difference. Remember that consistency is key—the benefits compound over time as your wrists become stronger and more adaptable.
For a complete approach to wrist health in yoga, be sure to explore my posts on hasta bandha (proper hand positioning), wrist push-ups (for building strength), and wrist modifications to make your practice more comfortable.
Your body is your home for life. Caring for your wrists will support your yoga journey for years to come.
For more joint-friendly yoga tips and practices, join us at Lifelong Yoga Online, where we focus on movement that helps you feel good in your body through all the stages of life.
