08/30/2026
Yoga for Hand & Wrist Arthritis 🧘♀️🤲
If weight-bearing on your hands or wrists feels uncomfortable, modify the pose rather than forcing through pain:
1. Use a prop — 30–45 sec
Elevate the hands on yoga blocks to reduce wrist extension and make weight-bearing more comfortable.
Benefits: Reduces wrist pressure and improves comfort.
2. Come off the wrists — 30–45 sec
Shift weight onto the feet or another stable base when possible.
Benefits: Gives the wrists a break and reduces joint loading.
3. Take it to the forearms — 30–60 sec
Replace hands with forearms for supported weight-bearing.
Benefits: Decreases wrist extension while maintaining shoulder and core engagement.
4. Prop the forearms — 30–60 sec
Place blocks beneath the forearms for additional support and elevation.
Benefits: Reduces pressure and allows a more comfortable, supported practice.
Practice 1–2 rounds, staying within a comfortable range. Stop if you experience sharp pain, significant swelling, or worsening symptoms.
