One of the most common things I hear from students and observe while teaching a mixed-level vinyasa class is that it is hard on the wrists. I hear it mostly from students newer to vinyasa. However, I also hear it from seasoned students with backgrounds in other yoga disciplines, such as the popular Hatha 26+2 style, where weight bearing on the upper body is limited.

 

As a disclaimer, yoga should never hurt. There may be discomfort as the body moves in unfamiliar patterns; it is vital for the yogi to pay attention to their own body and develop the skill to differentiate the two.

 

In a recent video, I posted a video on ways to modify upper extremity weight-bearing activities, but here I wanted to talk about something a little different: Adaptation.

 

What is unique about biological tissue compared to inert material is that biological tissue can adapt. If we think about a rubber band. The more we stretch the rubberband, it is not going to get stronger and stronger over time. Eventually, it will break. Unlike the rubber band, the body is different and can become stronger and more resilient to load over time.

 

Throughout human evolution, we became bipedal, with our upper extremities adapting to perform more complex motor tasks rather than weight bearing. Bones and connective tissue adapt to stress, becoming more robust and more resilient to the stress. As we constantly bear weight on our legs as we walk throughout the day, they become stronger and more tolerant to load. The upper body doesn’t receive the same stressors throughout the day.

 

So, the comments and observations make sense: hands and wrists aren’t used to bearing the weight of the body and will often become sore. But this is where maintaining a consistent yoga practice comes in. The more time the hands and wrists are under tension, the greater resiliency they will build. It is essential to modify and/or rest as the bones and connective tissues adapt, but avoidance is rarely the answer (acute injury being one answer).

 

So, if you are new to vinyasa yoga practice and experience discomfort in the hands and wrists, don’t let it worry you. Use the modifications I posted in a previous video or other suggestions your teacher might have; however, have faith that dedicating time to practice will provide rewards over time.