Do you get pain in your wrists due to typing and day to day work? Make them as strong as iron with these 9 yoga poses:

Lucknow. In today’s digital age, most of our time is spent typing on keyboard, moving mouse or scrolling on mobile. The greatest pressure of these activities is on our Wrists It falls on. Weak wrists not only hinder everyday activities but also cause pain during yoga exercises like ‘downward dog’ or ‘plank’.

According to yoga science, the strength of the wrists is not limited to the joints only, but it depends on the coordination of the muscles from your fingers to the forearms. Here are 9 yoga poses that will safely strengthen and flex your wrists.

9 effective yoga asanas to strengthen wrists

1. Tabletop Pose

This is the safest asana to start with. By coming down on knees and hands, light and controlled weight of the body falls on the wrists. Pressing the palms firmly on the ground increases stability.

2. Tabletop Wrist Circles

While remaining in tabletop position, rotate your body weight in a circular direction around the wrists. It produces natural lubrication in the joints and removes stiffness.

3. Downward Facing Dog

In this the body weight is divided between hands and legs. It is great for increasing wrist stamina and activating the small muscles of the hands.

4. Plank Pose

Plank pose not only strengthens the core, but it’s like a ‘stability test’ for the wrist joints. Holding this posture for a short period of time prepares the wrists to lift heavy weights.

5. Vashishthasana (Side Plank Pose)

This is a challenging asana because the entire weight of the body is on one wrist. It strengthens the muscles on the side of the wrist and improves balance.

6. Chaturanga Dandasana (Four-Limbed Staff Pose)

Doing this asana slowly brings tremendous strength to the wrists and elbows. This creates a strong foundation for advanced level yoga poses.

7. Dolphin Pose

If you already have mild pain in your wrists, then this asana is for you. In this, the weight is on the forearms, which gives rest to the wrists but strengthens the surrounding muscles.

8. Upward Facing Dog

This asana improves the ability to extend the wrists. Actively pushing off the floor with the hands protects the wrist joints.

9. Reverse Tabletop Pose

It tests wrist flexibility and strength from a different angle. It opens up the shoulders and activates the muscles in the back of the wrists.

Pay special attention to these 3 things during practice

Distribution of load: To reduce pressure on the wrist, do not focus only on the lower part of the palm, but also on your Knuckles Press the ground also.

Warm-up: Before doing any asana, rotate the wrists clockwise and anti-clockwise 10-12 times.

Listen to the pain: If you feel a ‘sharp prick’ during any asana, stop immediately.