![]() ![]() Take breaks whenever you’d like, rolling your shoulders and shaking out your hands and arms. Back off any movement that causes pain, tingling or numbness-return to the point in the movement before those sensations began, and work at that point. For more intensity, try firming the forearms toward each other (as if squeezing a block), and widening the upper arms away from each other (as if trying to break a strap). Keep your shoulders up and back, with shoulder blades against your back (instead of pulling them down most of us wear our shoulders too low), and avoid hyperextending your elbows in the poses where your arms are straight. Instead, imagine that resistance is slowing the movement of your hands. ![]() I also make suggestions throughout for poses with which these movements can be combined.Ī few things to keep in mind as you move through this practice: Don’t rush. Though it is given as a stand-alone practice to be done with the help of a wall, you could easily incorporate into your regular yoga practice those actions you find most valuable. When working with the hands and wrists this carefully, you’ll also be strengthening your forearms, upper arms, and shoulders. The practice below is designed to bring your hands and wrists into optimal alignment and to guide them through a wide range of healthy movements. ( The hands are among the most common sites of injuries for athletes and of “wear-and-tear” arthritis.) The flexibility of our hands and their twenty-nine joints causes them to be vulnerable to injury, which makes effective hand use extremely important. Throwing in the occasional hand-under-foot pose, peacock pose, or reverse namaste can be helpful, but it is often not enough for most students to counter the effects of scores of vinyasas-with plank-style wrist extension repeated over and over, and often while the hands are not bearing weight as effectively as they could. While the version of wrist extension most often practiced in yoga-palms on the floor, and fingers forward (think plank)-is a healthy position in which the hands can practice weight-bearing, it is only one of many positions of which the hands are capable. Typing on computer keyboards, thumbing away at our smartphones, driving, cooking, and hobbies from knitting to foosball can all exact a toll on the hands and wrists, as can our yoga practices. ![]()
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