Yoga at OHM Newsletter Vicyasa™ 5/4 - 5/10/2026: Taking Care of your Hands/Wrists

“The hand is the visible part of the brain.”
― Immanuel Kant

“One hand I extend into myself, the other toward others.”
― Dejan Stojanovic

Our skillful, dexterous and dynamic hands and wrists are multifaceted: they manipulate tools, write, type, play musical instruments, give massages, or use sign language, just to name a few. However, during asana [poses] practice, we require our hands to bear weight, placing significant demand on our fingers & wrists, expecting them to function like feet by holding all or most of our body weight. But our hands are not feet - and we were not divinely created to regularly place such demands on our upper extremities.

When we use our hands to bear our body weight as if they were feet, the wrists are in the extreme position of extension, as in the gesture when you extend your hand forward to say “stop.” This puts extreme pressure on the many small bones and the soft tissue around them. Without adequate preparation for flexibility and strength in the mechanics of the arms as a whole, chronic or acute injury may result.

Make sure the muscles of your hands and fingers/finger pads are the areas of emphasis.

When we press the fingers down—all the way to the tips—we transfer weight forward onto the hands and reduce the amount of weight on the wrists.

Think of your hands as similar to your feet. Our feet have arches that distribute pressure and absorb shock; your hands can do the same. When bearing weight on them, feel the perimeter of the palm and the heel of the wrist connecting to the ground, maintaining a small air space under the center of the palm. Maintaining this small “arch” in your hand activates the muscles of the wrists and hands, providing structural support. The fingers should also spread wide with even pressure into each to distribute and balance the forces placed on the hand.

If wrist pain is an issue, there are plenty of modifications. Using foam wedges or blocks can help shift weight, and poses can often be done on fists or forearms instead of open palms.

Here are a few "exercises" for you to apply to your pre-practice:

• Wrist Rotations – Gently rotate your wrists in both directions to improve mobility.
• Thumb Opposition – Touch your thumb to each fingertip one at a time, making an "O" shape. This enhances mobility and coordination.
• Finger Lifts – Place your hand flat on a table and slowly lift each finger one at a time, then lower it back down. Helps improve dexterity and strength.

Your hands are vital for your day-to-day functioning — always present, always working, and always ready to help you tackle life. Give them the care they deserve, and they’ll keep high-fiving, creating, serving you and others and carrying you through every adventure for years to come! If you need additional tips, help or strategies, feel free to contact me anytime.

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