The one exercise you need to avoid wrist pain in yoga

February 1, 2018

By: Dr. Francesca Vazquez 




A lot of people complain of wrist pain during yoga classes. In effect, they typically stop practicing thinking this is a direct injury from yoga poses. In reality, wrist pain in yoga simply means one thing: you need to strengthen your core. 


A strong and stable core is the foundation of a strong and safe yoga practice. The muscles in charge of stabilizing the shoulders are known as the rotator cuff muscles. By strengthening your core, you increase the efficiency of these muscles, helping stabilize the shoulders and decreasing the weight put on the wrists. While practicing sun salutations or transitioning from one pose to another, engaging the core is the most important part. When you engage the core during plank and low plank, the less weight you put on the shoulders and wrists, avoiding long term pain. 


The trick to avoiding wrist pain is practicing core strengthening exercises in between the days you practice yoga. The one exercise you should be practicing the most is Boat Pose


Some other key exercises you can try include: 


1. Forearm plank

2. Crunches/sit ups

3. Bicycle crunches

4. Russian Twists 

5. Regular plank 

6. Mountain climbers 

7. Rowing 


Photo Source: Style Craze



Dr. Francesca Vazquez is the founder and editor of Ease to Wellness, LLC. She is a licensed health psychologist and vinyasa yoga instructor based in Miami, FL. She completed her training at Ponce School of Medicine, Jackson Memorial Hospital/University of Miami, and UF Health Cancer Center, specializing in health psychology & behavioral medicine. She has worked in spinal cord injury rehab, neuropsychology, pain management, stress management, mindfulness based stress reduction, psycho-oncology and wellness coaching. She is passionate about writing, wellness and living creatively, doing what you love. 


Currently, she runs Ease to Wellness while also providing health psychology services for private clients, teaching yoga, and running wellness workshops. She is a regular contributor for websites such as and a part-time Clinical Psychologist at Adaptive Center in Miami, FL. 

To contact or for more information, visit

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