A typical yoga class involves putting weight on your hands and that can aggravate the wrists and even the elbow and shoulder joints. But your hands and wrists can get sore from yoga even when you aren’t putting weight on them.
If you stretch the wrists or hands too far it can still aggravate the joint, muscles, ligaments and connective tissue.
The challenge is noticing when you might be pushing the movement of your wrists too far, and then learning to do less.
One way is to do your usual movements, but then try to do 50% less effort and see what it feels like. Even if the 100% effort stretch feels good it may not actually be good.
In this short video I go through two common ways that we can over stretch the wrists in yoga without putting any weight on the hands: a moving hand and arm stretch sequence and holding the hands in warrior 2 pose.
