In order to quell wrist pain as well as prevent wrist injury in your yoga practice, activate Hasta Bandah. In Sanskrit, Hasta Bandah literally translates to "hand lock". Wrist pain can occur when practicing yoga postures where the hands are in contact with the floor and bearing weight. This is very common in Hatha yoga and Vinyasa yoga where downward-facing dog is a very repetitive transitional pose.
Physical Manifestation of Hasta Bandha:
- Plant your hands on the ground palms face down, spread your fingers wide and root down the base of each knuckle to the ground - making sure to distribute your weight evenly throughout the hands.
- Pretend you are like a cat digging its claws (your fingertips) into the earth. This action will often cause the area under the nails to go white at the tips.
- These actions should create a bit of an arch in the center of your palm; imagine that you are protecting a lady bug in this small space…be careful not to squish it!
- The arch you create helps to provide strength and stability when you contact the ground with your hands in weight bearing postures