Poses that load the wrists
Poses that put weight through the hands. Useful to know as a group — both for building tolerance and for knowing what to avoid on a bad wrist day.
What this page is, and is not
- This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
- It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
- If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
35 poses that work the wrists and forearms
Sorted from the most accessible upwards. Each page lists its own cautions.
Questions
Which yoga poses work the wrists and forearms?
35 poses on this site do, 5 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.
Can yoga fix a problem here?
That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.
How often should I practise these?
Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.