I received a question in the Facebook group (Liv Namaste) about wrist pain during yoga, which is something I have personal experience with. When I first started doing yoga, my wrists hurt a LOT. Every pose that required me to be on my hands was uncomfortable.
In time, I learned it was largely related to my alignment as well as my strength. When our muscles aren't yet developed to provide enough strength to hold us in a pose, we often end up relying on our joints. We sink into the wrists, the shoulders, the hips, the knees, etc... and let those bones do the work for our muscles. So I had to work on accepting variations of poses and understanding that doing so didn't mean I wasn't good at yoga. It meant I was honoring my body and helping it take a step forward on my yoga journey.
Today I'm sharing a few pictures to show some alternatives to Upward Facing Dog // Urdhva Mukha Shvanasana to help relieve pain and fatigue in the wrists. These are great choices as you continue to develop upper body strength. Pictured above is Baby Cobra, or Bhujangasana. There's barely any pressure on the hands, and the lift comes from the abdominals. Pictured below is Sphinx, or Salamba Bhujangasana
Hopefully this helps you make adjustments. Don't be afraid to have someone snap a pic of you in a pose so you can be more aware of what you look like. Mirrors are great, but sometimes just turning our heads to see ourselves can change how we were actually holding the pose. Please let me know if you have more questions about these poses or others! I'll have more variations coming to the blog/Facebook group later this week.
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