How to Avoid Wrist Pain in Downward Facing Dog

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Downward Facing Dog

Written By: Lauren Mahlberg

Whether you are present to a wrist injury, or just feel weak in the wrists by the end of class, there are several techniques that can provide extra comfort in your next Downward Facing Dog.

1. Press into the inner corners of your hands – the space between the thumb and pointer finger. This allows the meat of the hand to bear the weight and direct the pressure into the arms instead of solely into the wrist joints.

2. Engage your legs so that less of your body weight is shifted into your hands. Work to actively shift your hips up and back as you ground your feet firmly into the earth.

3. Externally rotate your upper arm bones, plugging the shoulders down the back. This causes more strength to come from the back, again taking the pressure out of your hands.

4. Gently lift the palms of your hands, pressing into your finger pads. This can be challenging for a beginner, but practicing it consistently will lead you to build strength in your fingers.

5. Go for a thicker mat. Taking the time to invest in a quality mat with good padding will do wonders not only for your wrists, but the rest of your body throughout practice.

So the next time you bring yourself into Adho Mukha Svanasana, try out these techniques to see which one works best in your body!

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