You should warm-up your wrists before you start doing yoga. Why? Because most of us spent an awful lot of time on our hands doing yoga. Maybe you’re not into handstand and a lot of crazy arm balances, but even in a basic posture as Adho Mukha Svanasana (Downward Facing Dog) there is weight on your hands. Our wrists are not designed to have so much weight on them. To prevent injuries we should warm them up. Believe me: I’m speaking out of (bad) experience. So I’ve made a little sequence for you to warm-up your wrists (see video).
I’m an Acro Yoga junkie (check out these video tutorials to fly as well) and an arm balance junkie. For me no yoga sequence is complete when I haven’t done an arm balance, unless it’s a relaxing yin yoga class. The arm balance I’m working on now is my handstand. I know how to do it – in theory – but standing it is another story. Marius Weerts taught me that it takes a year. For a while I was doing a few handstands every evening. Without warming up. And when I’m in a park with some friends, I play around with Acro Yoga. I normally warm up my hamstrings and back, but rarely my wrists. Last season I was teaching at Sampoorna Yoga. I did a lot of classes on arm balances and did a lot of Acro Yoga classes. At some point my wrists started to protest. It was the moment it became clear to me that I never paid any special attention to them.
15 minutes warming-up
I met a former gymnast at Sampoorna. She told me she would spent about 15 minutes just on her wrists in her warming up, when she was having a long and heavy training which would involve a lot of cartwheels, handstands and more stuff on her hands.
At Sampoorna I taught on the 200 hours Teacher Training Course . It’s an Ashtanga based course. A lot of students would complain about their wrist. There are only two arm balances in the series. Bhujapidasana and Tolasana. Yet: you will spent a lot of time on your hands with all the Downward Dogs and Chaturangas in the vinyasas. And you’ll start straight away on your hands with five Sun Salutations A and five B. It’s all a little bit too much. So nowadays when I teach Ashtanga I start with wrist warming ups. And not only in my Ashtanga classes, but all my classes were you’ll be on your hands you’ll warm-up your wrists before we start to flow. Since I’m doing it, I cured my wrist injuries. I’ll hope this sequence will help you cure yours as well.