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Yoga for wrists: a 20-minute class that warms, strengthens and slowly loads the wrists

A class for wrists that ache in yoga, or for anyone who wants stronger wrists. It follows the order of an NHS wrist programme: move first, then lean a little weight through your hands, then more, so your wrists get used to it gradually. The order and several doses are our own choice, and no trial has tested yoga for wrists. Use the forearm and fist options whenever your wrists complain. If you have tingling or numbness in your hands, start with our yoga for carpal tunnel class instead.

20 minBeginner18 movesA wall · Other / check instructionsForearms · Calves · Quads · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Arrive (1 minute)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSit tall, hands resting palm up on your thighs; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Warm the wrists (4 minutes)

  1. Wrist circles10 slow circles each way
    Beginner · Forearms · 3D demoArms out in front; only the wrists moveHarder: Wrist flexor stretch
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoFull bend and straighten, palm up and palm downEasier: Wrist circlesHarder: Wrist flexor stretch
  3. Tendon glides (hand tendon gliding exercises)3 times through the five positions, 5 s holds
    Beginner · Forearms · 3D demoWrist straight; it's a glide, not a squeezeHarder: Ball squeeze
  4. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoFingers back against a wall; ease off if it tinglesEasier: Wrist circlesHarder: Quadruped wrist rocks

Stand, hands free (3 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoPalms turned forward, fingers softHarder: Tree pose (Vrksasana)
  2. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoArms out, fingers long and soft rather than bent backEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoArms forward at shoulder height, or hands on your hips; don't press down on your thighsHarder: Revolved chair pose (Parivrtta Utkatasana)

Weight through the hands, in stages (6 minutes)

  1. Wall push-up2 sets of 10
    Beginner · Chest, Triceps, Shoulders · 3D demoHands at chest height. Step further from the wall to take more weight, closer to take lessHarder: Push-up
  2. Quadruped wrist rocks10 slow rocks in each hand position
    Beginner · Forearms, Shoulders · 3D demoFingers forward, then turned out; rock only as far as is comfortableEasier: Wrist flexor stretch
  3. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoSpread your fingers and press through the knuckles; make fists, or come onto your forearms, if your wrists complainHarder: Half lord of the fishes (Ardha Matsyendrasana)
  4. Bird dog, one limb at a time5 each side
    Beginner · Abs, Back, Glutes · 3D demoReach a leg only at first; add the arm when that's easyEasier: Side-lying tummy draw-inHarder: Bird dog

On the forearms (3 minutes)

  1. Knee plank2 holds of 15 s
    Beginner · Abs, Shoulders, Glutes · 3D demoForearms and knees, shoulders over elbowsHarder: Forearm plank
  2. Dolphin pose (Ardha Pincha Mayurasana)2 holds of 5 breaths
    Intermediate · Shoulders, Back, Hamstrings · 3D demoDownward dog on your forearms, with your knees bentEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Forearm stand (Pincha Mayurasana)
  3. Sphinx pose (Salamba Bhujangasana)2 holds of 3 to 5 breaths
    Beginner · Back, Abs, Chest · 3D demoElbows under your shoulders, hands relaxed; skip it if arching hurts your backHarder: Cobra pose (Bhujangasana)

Grip (1 minute, optional)

  1. Ball squeeze10 squeezes, 5 s holds
    Beginner · Forearms · 3D demoA soft ball or a rolled sock; a soft one if the base of your thumb is soreEasier: Tendon glides (hand tendon gliding exercises)Harder: Band finger extension

Rest (2 minutes)

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoArms by your sides, palms upHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)1 min, or 5 to 10 if you have time
    Beginner · 3D demoHands loose, palms up; a cushion under each forearm if you like

Tips

  • Discomfort up to about 5 out of 10 that settles within half an hour and isn't worse the next morning is fine while you build up. If your wrist is worse the next morning, do less next time, not nothing.
  • Use it 2 or 3 times a week. After 4 to 6 weeks, once the wall, the rocks and the forearm poses feel easy, add downward dog (3 holds of 5 breaths) and a high plank on fists or flat hands (3 holds of 20 to 30 s), as in the last stage of our wrist pain in push-ups guide (our editorial starting point).
  • Tingling or numbness in your fingers is a nerve, not a tired muscle: stop, and use our yoga for carpal tunnel class instead.
  • Hypermobile? Keep your elbows soft, and make fists if your wrists bend back too far.
  • After a fall onto your hand, don't use this class to test a sore wrist: get it checked, and see the warning signs in our yoga for wrists guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for wrists: a 20-minute class that warms, strengthens and slowly loads the wrists take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.