Modification for Wrists With Downdog in Yoga

Downward-Facing Dog is a traditional yoga pose to stretch and strengthen the body. Unfortunately, if you have a wrist weakness or injury, you may experience discomfort in this beneficial pose. In fact, "downdog" is not recommended for those with carpal tunnel problems, so speak with your doctor before participating in yoga if you have an existing injury. For those without injury, downdog is modifiable to provide the benefits without the pain.

  1. Wall

    • Perform downdog from a standing position with your hands against a wall to reduce wrist discomfort. Stand approximately two or three feet from the wall. Fold foward from your waist. Straighten your arms and place your palms on the wall slightly higher than your head and shoulder-distance apart. Your fingertips face up. Keep your back in a straight line and look down at the floor. Position your hips directly over your feet. Press your chest and shoulders toward the floor as you breathe normally.

    Blocks

    • Yoga blocks help reduce the discomfort in your wrists in two ways: first, by placing your hands in a gripping instead of a flat position; and second, by reducing the stretch in your hamstrings to limit the amount of weight placed forward on your wrists. Place two yoga blocks at the front of your yoga mat at a height that reduces your discomfort. Keep the blocks flat if you want to press your palms onto the blocks. Turn the blocks on their sides so you hold on to the thinner portion to keep your wrists in a straight line.

    Chair

    • A chair provides an intermediate modification between the higher height of the wall and the lower position of the blocks. Place your hands on a folding chair or other sturdy chair instead of on the floor to reduce your wrist discomfort. Position your hands at shoulder-distance apart. Place your palms flat on the chair with your fingers pointing away from you. The chair reduces the amount of weight you hold up with your hands and wrists.

    Knees

    • Often, a source of wrist discomfort in this pose is hamstring inflexibility. When the backs of your legs are tight, your weight shifts forward into your hands instead of centering between your hands and feet. If you do not have access to any props or aids, an easy modification is to bend your knees slightly. This keeps your back straighter and you are able to put more weight into your legs.