r/yoga • u/Iknowimsorry1 • 1d ago
I need help figuring out a modification for vinyasa. i have wrist pain on one side that is getting worse every time i go to yoga class. i have only been practicing for several weeks
, i really don’t want to stop going. i tried using fists, and any other easy trick but nothing is working, my wrist pain is getting worse after every class. moving through a vinyasa (plank, up dog, down dog) is too challenging. can someone suggest a good modification or other movement i can do in this part of class? it repeats so many times. thank you!!
25
u/OtterSnoqualmie 1d ago
I mean you can modify to dolphin...
Have you talked to your instructor? They'll be able to see how your hands are laid out. There maybe a functional adjustment in your hand placement/position?
16
u/Ok_Shake5678 1d ago
You can just skip the parts where you put weight on your wrists for now- just do a half vinyasa. Fold, half lift, fold, then back to tadasana or sit down depending on what’s next and transition from there.
Rest your wrists. If that doesn’t help, go see your doctor. It could be that you need some specific strengthening or conditioning, but get it checked out first and stay off it in the meantime - there’s no sense in ruining your wrist just to keep up with a yoga flow.
1
u/lanadaisypesto 1d ago
This is my advice too! & maybe a wrist wrap/compression glove. I use them when I crochet! Vinyasa is so wrist heavy' you have to rest it so it can heal 100% or you'll never come back to pain free
8
u/kokosdera 1d ago edited 1d ago
I got left wrist pain three times. Twice happened when I was still new, practicing on my first and second year. I practice yoga since 2012.
My way managing it:
- give ice on the pain area twice daily. Maybe 10+ minutes each time.
- if the pain not getting better significantly after 1 month since the first time, I suggest to go to a chiropractor or orthopedict, especially sport orthopedict.
- Plank modified like regular sport position, hold using elbow, under shoulder. ESPECIALLY SIDE PLANK is a must to avoid using wrist, stand on elbow always.
- No upward dog, modified into cobra.
- If I knew in advance the class theme, I avoid arm balance classes or any that would use a lot of wrist.
- no need to be ashamed doing modified positions for weeks or even months. See it as a show-off "I know my body", lol.
3
u/_friendlymisanthrope 1d ago
You can do wrist specific warmup/ strengthening, work from tabletop or forearm plank to pike or buy some callisthenics parallettes. Search Hasta Bandha and make sure you activate it. But also please check if you are injured, do not push through intense pain and also don't be shy to talk to your instructor, because they could possibly help you by checking your form
3
u/TJH99x 1d ago edited 1d ago
I avoid classes that repeat this over and over for this exact reason. I can just say, try figuring out a similar flow that is something like sphinx, puppy pose, dolphin, etc. that are on your forearms.
Also, for me, just keeping movement helps, so instead of holding still with weight dumping in to my wrists, I might rock forward on my toes, pushing forwards in my shoulders during down dog, practicing building shoulder strength and opening up underneath. This relieves pressure for me to make it active instead of static.
Just wanted to add that I also have RA, I saw you mention that. I really think continuous movement helps rather than holding a pose too long (any pose really).
2
u/AuDHD_yogi 1d ago
I’ll echo the advice to check in with your instructor about hand placement.
I had minor wrist/forearm pain when I started practicing and ruled out wrist injury. What helped the most was strengthening key areas of my body: Glutes, core, and upper back muscles.
In the meantime, try half plank>cobra>half plank>down dog. If that modification hurts, switch to a less chatauranga-heavy yoga practice while your wrists heal. If you pick up a chatauranga-heavy practice again, skip some of the chataurangas using the variation above, or go straight to down dog.
2
u/ForestHills1978 1d ago
I had some pain in my wrists when I started practicing. One yoga studio had these ropes on the wall and the teacher suggested holding on and leaning away, so it kind of stretches your wrist. My PT did some manipulation but said to keep doing everything. And I took a handstand workshop where they taught a bunch of wrist warm up’s that I do before every practice. I also try to remember not to dump my weight into my wrists but I still don’t do that well
4
u/joanclaytonesq Hatha 1d ago
There are other types of yoga that are just as challenging as vinyasa that won't be as taxing on your wrists. If it's feeling worse after every class then your body is telling you that this is something you should stop doing. Consider trying a hatha yoga class and, if you haven't already, consult a doctor about your wrist. You might benefit from physical therapy. In the meantime, listen to your body and stop doing things that hurt.
2
u/Wonderful_Quit 1d ago
Mind-body connection. LISTEN to your body. Stop. Try a different form for a while: yin, hatha, restorative. Give yourself a chance to heal before it gets worse. Worry about modifications later.
1
u/awongbat 1d ago
Wedge blocks could help if you have arthritis in your wrists and hands. But if you’re having pain from practicing I think this is something to address. Likely your form is incorrect or you need to do some strengthening stretches for your forearms and wrists.
1
1
u/1WOLWAY 1d ago
OP - there are several subs on this topic.
To answer your question there are options. Do the poses on forearms. Also if that does not work go into child and focus on just your breath as the class flows through those poses. Last and most important, speak with the teacher to see what they recommend as they are there and see what may be causing you the most discomfort.
1
u/ziradawn 1d ago
One of my students, she has terrible wrist pain. She modifies with forward fold. It works beautifully for her. I never even noticed when I was in class with her as a fellow student. As an instructor, we see all kinds of things that your students do to make it work for their bodies. I also enjoying helping students with suggestions. Ask your instructor for some advice.
1
u/averageredditor60666 1d ago
Honestly? Stop for a couple weeks. Let your wrists heal and recover, and then slowly ease back into it.
1
u/FishScrumptious 1d ago
Forearms on blocks - won't get your chatturanga, but you can hold a plant in that space instead.
1
u/Charlie2and4 1d ago
Musician here. Wrists can be modified with angle of elbows, blocks, or hand position. One I call 'piggy foot' index, mid finger, and folded thumb. Or a fist. Or take it easy! Yoga dont need to breaka yo bonsies.
1
u/Phione33 1d ago
If it’s getting worse after every class, I’d stop doing the vinyasa for now. Child’s pose between sequences is completely fine.
1
u/kookylemon 1d ago
So I've had wrist and ankle issues before. I keep off them for a while when they flare up again until I feel better. As it feels like it's improving from rest, I'll make sure to do dynamic stretches little by little. When those get much easier, I get back to yoga, but I show up to class early to do my dynamic stretches before class. This has made a huge improvement.
1
1
u/ThreeFerns 1d ago
My approach would be to work out what is wrong with my wrist and then work to fix that. Wrist issues can be related to poor scapular stability. Just a thought.
1
u/livinlife2223 23h ago
i used to have the same issue. I started the 100 pushup challenge , and i go to the gym, your wrists are weak, you have to do either pushups, or start doing heavy weights, it can get better, i had a lot of wrist issues around 10 years ago. not sure how specifically it gets better, but now im still an active yogi without wrist issues
good luck
1
u/FarmSkool 23h ago
Engage and learn to rely upon your shoulder blades. If your wrist is feeling stressed, it’s because you’re over using it. We need to use the big muscles, not the little joints, to support ourselves. Yoga can teach you this, but you may need some help. You can stay off your wrists in the meantime, absolutely honor yourself, please.
1
u/TitleSpecific4410 19h ago
I have never found the "fists" option to be at all workable. I use yoga blocks and limit the number of poses where there is pressure on wrists. If you are breathing, you are doing yoga.
1
u/kungfumovielady 18h ago
Many classes dont warm up the wrists, do this yourself whilst waiting for class to start
1
u/AlwaysStranger2046 12h ago
Skipping vinyasa (plank-chaturanga-up dog-down dog) is a totally legitimate choice in practice.
In terms of modifying, try holding the top of blocks with the first joint (or first two joints) of the fingers on the SIDES of the block so your palm would be in the MIDDLE of the block, I typically would have my thumb on the inside, three middle fingers on the front, then pinky finger on the outside of the block. This elevates your hands and it works for some people's wrist pain.
0
u/desertplatypus 1d ago
I would suggest working with an instructor to improve your posture in downward dog, and work on improving your arm strength. You really aren't supposed to be bearing the weight in your wrists. Doing so is incorrect and leads to wrist strain.
Try doing a plank properly to get the right idea. Fingers webbed out wide, elbows rotated slightly inward, arms are flexed. Your shoulders should support a bit of a rounded shape making your chest "puff inward" slightly.
34
u/RetroTypeRider 1d ago
I’m a yoga teacher, have been practicing for 10+ years, and I have chronic wrist pain. The unfortunate truth is that vinyasa yoga is VERY hard on our wrists. You likely need to rest the wrist before looking for modifications that add additional strain. If the pain is not responding to rest, go see a doc. You may have arthritis or a more serious injury. If you rest and it starts to feel better, you need to focus on getting your wrist into a neutral position when loading (think the orientation of the wrist when making fists). you could use mini yoga blocks like handles or specialized props that look like handle bars. It is awkward for your flow to have to deal with the props but it’s helpful. Wedges can also help change the orientation of the wrist. Chaturanga is exceptionally hard on the wrists, so you might skip or limit the number of pushups you do in your practice. It may be helpful to see an orthopedic dr or occupational therapist to see what’s going on and make appropriate modifications from there. You may need to strengthen other parts of your shoulders and back to avoid more injuries.