• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

Supporting wrists in downward dog – Quick Fixes for pain relief

September 7, 2022 //  by Di Hickman//  Leave a Comment

Does downward facing dog hurt your wrists? Have issues putting your hands flat on the floor? You aren’t alone! While tutorials tell you what’s right for the average person, one size doesn’t fit all when it comes to technique. Especially if you have existing issues in the hand, wrist, elbow or shoulder. Take a few minutes and explore some different ways for supporting wrists in downward dog to find more comfort in the pose.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits.

Disclosure: Links in this post may be affiliate links. This means that if you click on one of the product links and purchase a product, I’ll receive a small commission at no extra cost to you. This helps support the channel and allows me to continue to make videos like this. Thank you for the support!

Supporting wrists in downward dog

When we think about downward dog we get told to have the hands shoulder width apart, middle fingers parrallel and lift up. Emphasis is rarely put on pushing through the WHOLE hand, not just the heel of the hands. The knuckles, and fingertips should be actively connecting and pushing down to the floor to distribute the weight of the body more evenly.

downward dog yoga pose

The pain in the wrist or hands often comes due to the knuckles not connecting. Sometimes the fix is simply raising awareness to “gluing” the hands down to redistribute the body weight. Other times it can be due to mobility issues preventing the extension of the fingers.

pointing to the gap under the index finger knuckle

If you find you have the gap between the index knuckle and the floor (as shown above), what’s the quick fix? Firstly, try taking the hands slightly wider, and turning the hands out. For some reason we accept that everyone looks different, but assume we all have joints that look the same. We don’t! You may need a wider support, with some greater external rotation in order to get some comfort in the pose.

ways of Supporting the hands and wrists in downward dog using blocks, blanket and wedge

Secondly, try supporting wrists in downward dog! This could be using blocks, a blanket or a wedge. Something to support the space underneath the hands. There are a few other ways but these are the most common.

Bottom line, if a technique cue isn’t working for you then explore some other options. Especially if the ‘traditional cues’ are causing pain! Don’t suffer in silence! Instead explore ways of supporting wrists in downward dog to find pain relief and comfort in the pose.

Like this post? PIN it to share with others!

fix wrist pain in downward facing dog

Want more?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. On the other hand, other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel. Remember you can get your reminder to practice more with my “do more yoga” t-shirt.

Questions

  • Do you experience wrist or hand pain in downward facing dog?
  • Are there other poses you are finding cause you pain?
  • What tight muscles or area do you have?
Previous Post: « How to lay on your side without hurting your shoulder or neck
Next Post: Yoga block balance exercises for strength & stability »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners
Yoga for Fingers Hands and Wrist Care

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme