In vinsaya yoga or flow of yoga poses, the wrists are a valuable tool for perfect poses. However, each time you do the vinsaya without proper support, it can lead to a wrist injury as it supports the weight.
First, we’re going to explore the poses that are valuable for developing your core. Having a strong core is key to wrists protection.
1. Happy Baby Pose [Ananda Balasana]
This pose allows waking your core. There are other variations of the Happy Baby Pose, which feels more intense. Once you do this and able to it well, feel free to explore the other variations.
2. Bridge Pose [Setu Bandha Sarvangasana]
The bridge pose is a suitable pose for strengthening the core and gluteal muscles. It is also gentle back bend pose.
3. Forearm Plank [Phalakasana]
This is an intense pose suitable for strengthening the abdominal core, which is also perfect for the gluteus maximus muscles.
Next… Well Take A Look On Poses For Activating The Rotator Cuffs
Besides having a strong core for better support to the wrists, activating the rotator cuffs are also vital. So, here is the pose that activates the rotator cuffs.
4. Cow-Face Pose [Gomukhasana]
This is one of the poses for activating the rotator cuffs.
5. Eagle Pose [Garudasana]
The eagle pose improves flexibility and strength of the rotator cuffs.
6. Warrior II Pose [Virabhadrasana II]
With the warrior 2 pose, this creates shoulder stability.
Next Are The Poses For Your Wrists
Now let’s do a pose that stabilizes your wrists.
7. Child’s Pose [Balasana]
The rotator cuffs connect to the wrists. Hence, this pose allows in developing stability of the wrists.
8. Downward-Facing Dog Pose [Adho Mukha Svanasana]
There are the poses that can help supports and eventually strengthen the wrists by developing a strong core and activating the rotator cuffs. But surprisingly, the key protection to the wrists is a well-trained or strong core. Yes, a solid core helps support the wrists and makes vinsaya easy.
Hence, these yoga poses are a combination of strengthening both the core and wrists. On the side note, those who have pain in their wrists should talk to a specialist prior to doing these exercises. This is important as these poses bear weight, which can worsen the condition.
So, make sure no pain in the wrists while doing these poses.