Yin Yoga for the Wrists

By Bernie Clark • April 25th, 2011 • 8521 Views

Body workers, typists and musicians are just some of the people who suffer from repetitive stress syndrome (RSS) and often this occurs in their wrists. There is a band of fascia surrounding the wrists called the retinaculum and there are many layers of ligaments, such as the carpal ligament, that pass over the tendons of the flexors of the fingers. Repetitive, yang-like movements of the hand can damage these yin-like tissues creating problems with names like "carpal tunnel syndrome."¹ Yin-like exercises will help thicken and strengthen these tissues, if done properly. 

If you suffer from any form of RSS, you will need to see your health care professional before beginning treatment. Yin Yoga exercise is not designed as a yoga therapy, but rather as an aid to make your healthy tissues healthier. If you are currently experiencing pain, your health care provider may recommend that you rest the area until you are pain free, and then begin movement exercises. It is at this time that these Yin Yoga positions will prove helpful. As always, don't go to where it is painful, and if in any doubt, check with a professional. 

Once again we can work the hands and wrists while we are luxuriating in other Yin Yoga poses. Let's assume the Shoelace pose again and investigate a few options for working with the wrists in a yin-manner. While in Shoelace, raise your hands out in front of you with the palms turned upwards; lower the tips of your fingers to the floor and then lean over your hands, trying to bring the heel of your palms to the ground. Move to the place where you feel a sensation in the inside of the forearm. If these sensations are too much, move your hands closer towards you. If, in time, the sensations ebb away, you can move deeper by moving the hands further away from you and folding your chest towards your thighs. These sensations can be quite intense: don't stay where you feel any burning. One minute here may be enough for now. When you are done, sit back up and shake out the wrists. 

Now you are ready for the other side: once again bring your hands out in front of you, but have the palms facing down. Lower your finger tips to the floor and lean forward enough that you are bringing the back...

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Location:  Vancouver, CA

Bernie Clark has been teaching yoga and meditation since 1998. He has a bachelor degree in Science from the University of Waterloo and combines his intense interest in yoga with an understanding of the scientific approach...