Simple Yoga Wrist Pain Remedies To Help Protect Your Wrist

By Masha Pinner · 26 February 2019 · Updated 23 September 2026

If you have been doing Yoga for anything length of time then you may have experienced wrist pain somewhere down the line.

Yoga wrist pain occurs due to lack of strength in your wrists and forearms and may commonly lead to other aches, pains, stiffness or weaknesses in your forearm known as golfer's elbow.

How To Avoid Yoga Wrist Pain

Stretching is one of the basic fundamental things you for your body before and after a session. It's little known to many that you can do yourself some serious damage if this step is skipped and can put anyone out of action if the necessary stretching is not practised.

Tadasana Wrist Exercise

Rotate your wrists in a circular motion for 30-second intervals before changing direction. It's important to not strain or rush this exercise. You will feel your wrists slowly warming up and is perfect before doing any vigorous workouts with handstands and pushups.

Palms On The Floor Wrist Exercise

Step 1: Stand up Step 2: bend over to and place the palms of your hands on the ground with your fingers facing towards your feet (your feet and fingers should be aligned.) Step 3: Hold position to feel the stretch in your forearm.

An easier way of doing this is to instead of putting your palms on the floor, you can use your fists instead and will help if you are finding it difficult with your palms.

Wrist Pumps

Holding the fingers of one hand with the fingers of the other hand, move the wrist forward and back while resisting the movement with the opposing hand. Repeat for 1–2 minutes if pain-free.

Prayers Exercise

Put your hands together like you are praying to god, press them firmly together and hold for a minute. You will feel it in your wrists. Otherwise called the Phalen’s test

Consult Your Doctor

If you are experiencing wrist tenderness, pain, tingling or any other foreign pain it is always advised to talk to your doctor before seeking treatments as there could be a more sinister underlying condition. In any case, always remember to warm up your wrists before and after a workout.