Beginner Yogi (keeping hands and wrists safe)

Written by
Rachel Smith
Published on
May 15, 2023

Starting out as a new yogi can be both exciting and intimidating. Like any physical activity, it is essential to make sure that you are practicing safely and avoiding injury.

One common area where beginners may experience pain or discomfort during yoga is in the hands and wrists. Many yoga poses involve placing weight on the hands and wrists, which can cause strain, pain, or even injury if done incorrectly. Here are some tips on how to keep your hands and wrists safe and pain-free during yoga.


Before starting your yoga practice, it's important to warm up your hands and wrists. You can do this by gently rotating your wrists, making circles with your fingers, and flexing and extending your hands. This will help to increase blood flow and prepare your hands and wrists for the physical demands of the practice.

Use props

Props such as blocks, straps, and blankets can be beneficial for beginners as they provide support and help to modify the poses. Using props can also help to take some of the weight off your hands and wrists and distribute it more evenly throughout your body.

Focus on alignment

Proper alignment is absolutely crucial in yoga, and it's essential to pay attention to the alignment of your hands and wrists in each pose. For example, in Downward-Facing Dog pose, make sure that your hands are shoulder-width apart, fingers spread wide, and palms firmly planted on the ground. I like to think of it like im “clawing” the mat, engaging all ten of my fingers, or like im “suctioning” my palm onto the mat to help engage the entire hand. Additionally, make sure that your wrists are directly under your shoulders and not turned inward or outward.

Build strength gradually

As a beginner, you need to start slowly and build strength gradually. Many yoga poses require significant strength in the hands and wrists, and trying to do too much too soon can result in injury. Begin with beginner-level poses, use props, and progress gradually as you gain strength and flexibility.

Listen to your body

Most importantly, listen to your body. If you experience pain or discomfort in your hands or wrists during yoga, stop and take a break. It's so important to honor your body and avoid pushing yourself beyond your limits.

By following these tips and focusing on proper alignment, gradually building strength, and listening to your body, you can keep your hands and wrists safe and pain-free during yoga. Remember, yoga is a practice of self-care and self-awareness, and honoring your body is a fundamental part of that practice.

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