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hello friends and welcome to Morgan's
Rock eco-lodge we are here today in
beautiful Nicaragua
we just finished wrapping up a shoot of
boho beautiful retreat which is a new
program we are so excited to release
boho beautiful retreat is literally
going to be your virtual retreat
experience something that you can do in
the comforts of your own home and
they'll really give you the opportunity
to go inward
physically and mentally if you want to
learn more about the program click the
link below in the description but I
wanted to take a moment today and talk
about an issue that happens to so many
of us especially when we start
practicing yoga and that is wrist pain I
know wrist pain is not fun and it can be
quite frustrating especially when you're
really into your practice and have to
stop now a couple of things good news
one good news for you guys is that it's
not permanent wrist pain happens because
your forearms and your arms are just not
strong enough yet to hold your body
weight so with time with practice and
with certain strengthening exercises you
will be able to proceed and then at some
point hopefully soon you will not
experience any pain at all so we're
gonna do today's first I'm going to show
you some modifications that you can do
when you experience wrist pain during
your practice so that you don't have to
stop practicing and secondly I want to
show you a couple of stretches and
strengthening exercises that you can do
on a daily basis that will help you
proceed in making those risks much
stronger all right so let's go onto our
mat and go through a couple of
modifications that we can do when you
experience wrist pain
firstly let's just understand where
wrist pain might arise sometimes it can
actually be if you're using too thick of
a yoga mat and what happens if the yoga
mat is too thick the angle of your wrist
is slightly changed and then it becomes
a lot more challenging and your wrists
get a little bit more fatigued through
your practice so maybe it's also food
for thought for you to try and get a
little bit of a thinner mat and not
practicing on carpet but rather finding
a hard surface
secondly sometimes it could be the way
you transfer your weight so let's just
get into a plank position so I'll
demonstrate for you so in a plank let's
just say you're holding here and this is
where a lot of people experience pain
right it's chaturanga planks downward
facing dog
like those postures cause a lot of wrist
pain for a lot of people so let's just
say you're in a plank pray if you go too
far forward as you see my shoulders kind
of start to go closer towards my top of
my fingers all of my body weight is
right in my wrists and it's really it's
hard I mean you're holding your whole
body weight and as you can see my toes
and literally balancing on my tippy toes
so what we can do is actually transfer
your weight slightly back so you have a
more equal transition between your feet
and your hands and one way you can test
is get into a plank and just start to
kind of sway side to side make sure that
when you lift your hand off the ground
you can actually still balance otherwise
if you're too far forward it would be so
difficult to do it so bring your weight
slightly back so you're on your feet and
then your weight is equally transferred
between the two so that another
variation is to come down to your knees
and this is something you can do anytime
you start to feel your wrist go so if
you're doing a chaturanga come down to
the knees and then lower your body down
or if you're just holding a plank
position a modification just like this
it's totally doable because you're still
engaging your core but you're taking a
lot of that pressure off of your wrists
and then as time goes and you continue
to practice you'll get stronger then
you'll notice this will be much easier
for you to do another variation if you
are holding a plank position is come
down to your elbows so simply coming
down here your wrists are completely
free they're loose you can even take a
little break and just kind of shake them
out if you have to and you're holding
yourself on your elbows and lastly this
might work for some people actually find
that more men sometimes enjoy doing this
if their wrists are sore but it's
actually to do it on your fists so let's
say you're doing a plank you actually
just make a fist with your hand so your
wrists are very engaged and very strong
here you're not bending your
and then you're just holding yourself up
again some people enjoy it some actually
don't like the sensation on their
knuckles so it's just something that you
can play with and see what works for you
and what doesn't okay so keep these in
mind next time you're practicing yoga
just come back to it and and take a
variation take a modification and know
that it's part of a journey and your
body will adjust to anything that you do
so strengthening and giving yourself an
opportunity to just become aware of your
body and your body used to this type of
movement it will get easier with time
now let's just go through a couple of
exercises that we can do to strengthen
and stretch your wrist whenever you get
super sore and stiff or you just feel
like you want to really start
conditioning this part of your body so
let's start with stretches first what
you can do is simply bring the palms of
your hands together so you're doing it
Anjali mudra your prayer pants here your
hands are together your elbows out to
the side so to begin just start to press
into the hands a little bit so you'll
see you start to engage the pecs the
shoulders and you're feeling lots of
tension then you can just start to
extend one wrist and you're bending the
opposite all the way to its full
limitation and then you switch to the
other side so it's a little bit of a
dance move almost not that I recommend
you do this on the dance floor but it's
a great exercise to start to add a lot
of mobility here into your wrist and
you're stretching it opposite sides each
time you do this the second thing is
just to do a nice big stretch so you're
gonna do is take four fingers and place
them on top of your other four fingers
and then begin to extend your elbow and
you're just holding here and gently
pulling back and then same thing to come
forward you're pointing the fingers down
four fingers grab the front of your hand
and you're just gently pushing down with
your fingers to the floor and this is a
really nice stretch for the forearm as
well and this stretch particularly
particularly actually is great when you
do suffer from fatigue and the wrist
because it gives it a nice stretch from
having to
but at this extended position for too
long great another exercise is to just
roll out your wrist so you're just gonna
make little figure eights with your
wrist you can come to the side so you
can see it you're just starting to move
that's all it is
and it seems like simple movements but
you're actually engaging so many
different muscles in your forearms which
you'll feel over time will start to
fatigue a little bit which means you're
doing a good job you're strengthening
that area of your body okay and this is
a stretch while at the same time a
strengthening exercise so it's a two and
one and two more stretches for you that
you can do so what here you're gonna do
is simply take your hands and then place
the palms of your hands so your fingers
are pointed towards your knees and just
hold here and then what you can do is
just start to rock a little bit forward
and back and you're starting to really
stretch those forearms out and if you
are pretty flexible here what you can do
is extend and then see if you can start
to bend the elbows now I can't do it
some people have a lot of mobility in
this area but even adding a tiny little
bit of a bend not too much obviously
it's a really nice stretch for your
forearms and then you can just kind of
walk it out again just going side to
side and this is also something you can
do before you start a yoga practice to
just warm up your wrists in a really
nice way and then you can do the
opposite and just place the top of your
hand down the other top of your hand
down and just hang out here for a moment
stretching the opposite side your
forearms just breathing becoming aware
of what you're experiencing right now in
this position
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all right so what can we do to
strengthen the wrists well there's
different types of exercises but one of
my favorites is again staying on your
elbows place the hands flat on the floor
and what you're gonna do is I'll just
come down a little bit back further back
with my knees is you're going to lift so
you're lifting the palms of your hands
so you're stretching out the fingers
then exhale you're just pressing palms
down so you lift and then you press lift
and down lift and I'll turn this way so
you can see a little bit more of a
profile you're lifting and lower and
even if you do like ten of these you're
gonna start to feel your wrist starting
to get pretty tired which is good
because that means the muscles are
engaged and if you do these on a daily
basis lift and lower you will start to
strengthen your wrists another thing
that you can do is a very simple
exercise using a dumbbell or even just
filling up a water bottle and holding a
water bottle in your hand I'll just deal
with my fist so you can see the exercise
very very simple your arms are out to
the side you're just letting the wrist
Bend and then exhale you're just
bringing it up so it's almost like a
bicep curl that's just happening from
the wrists only and you're just gonna do
this maybe about 20 times and if it's
too difficult for you to have and you
wait right now you can start with just
fists and slowly graduate to the next
level once you start to gain a little
bit more strength in your upper body and
in your wrists so doing this 20 times
maybe 40 times if you have the time it's
beautiful way to really start to
strengthen that upper body all right so
that's about it those are just a couple
of stretches you can do strengthening
exercises you can do remember you guys
everything is a journey and everything
takes time so don't be discouraged if
you have to stop midway through your
practice because your wrists are getting
tired like I said if you start including
these strengthening exercises into your
daily practice and stretch your wrists
out before you start your yoga or even
afterwards you will slowly begin to see
progression in your strength so it
to your body and listen to your body and
you'll get where you need to go thank
you so much for joining me here I hope
this was helpful for you let me know
comment below if you have any questions
like this video if you want to see more
videos like this and of course don't
forget to check out boho beautiful
retreat which is our brand-new program
available on
bogel beautiful life sending you so much
love I'll see you soon
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