Sore hands and wrists are common problems, especially for people who spend long hours typing, using mobile devices, or performing repetitive movements. Stiffness and discomfort in these areas can interfere with daily activities and exercise routines. Yoga offers gentle poses that stretch, strengthen, and improve circulation in the hands and wrists without causing strain.
Below are six beginner yoga poses that help relieve soreness and restore mobility in the hands and wrists.
Wrist Circles in Seated Position
This simple movement gently warms up the wrist joints and increases blood flow. Sitting comfortably and slowly rotating the wrists in both directions helps release stiffness and prepare the joints for movement.
Practicing wrist circles regularly can reduce tightness and improve flexibility over time.
Tabletop Pose (Bharmanasana)
Tabletop Pose allows gradual weight bearing on the hands and wrists in a controlled manner. Placing the hands under the shoulders helps strengthen the wrists while maintaining stability.
Shifting the weight slightly forward and backward increases mobility without excessive pressure, making it ideal for beginners.
Fist Stretch Pose
In this pose, the hands are gently clenched into fists and placed on the mat with the knuckles facing down. Slowly leaning into the stretch opens the wrists and fingers.
This movement helps counteract tension caused by prolonged gripping or typing and improves joint flexibility.
Reverse Prayer Pose (Paschim Namaskarasana)
Reverse Prayer Pose stretches the wrists and forearms by bringing the palms together behind the back. This pose improves circulation and helps release built up tension.
Beginners can modify by holding the elbows or using a strap to avoid strain.
Puppy Pose with Wrist Support
Puppy Pose stretches the shoulders and arms while allowing the wrists to remain supported. Using blocks or cushions under the forearms reduces pressure on the wrists.
This pose improves upper body flexibility and relieves strain without full weight bearing.
Child’s Pose with Wrist Stretch (Balasana Variation)
Child’s Pose is a deeply relaxing posture that gently stretches the wrists when the palms face upward or downward. It allows the hands to rest while improving circulation.
Holding this pose with slow breathing helps reduce inflammation and calms the nervous system.
Why Gentle Wrist Yoga Is Important for Beginners
Hands and wrists contain small joints that are sensitive to overuse. Gentle yoga movements help improve strength and flexibility while preventing further strain.
Beginners benefit most from slow, controlled movements and supportive modifications that protect the joints.
Conclusion
Sore hands and wrists do not have to limit daily movement or yoga practice. These six beginner friendly yoga poses provide gentle relief by improving circulation, flexibility, and joint strength. Practicing them regularly can help restore comfort and support long term wrist health.
Disclaimer: This article is for general wellness and informational purposes only and does not replace professional medical advice.