Sri Yogi Anand - Founder of Adwait Yoga School

7 effective Yoga poses for our wrist Strength

Yoga asana for our wrist Strength

Table of Contents

Yoga is known for many physical benefits, including improved wrist strength. Many postures require the wrists to be strong to achieve the desired results. For this reason, it is crucial to practice poses that will increase your wrist strength. 

The wrist has a wide range of motion and consists of ten bones. Eight bones are from your hand, while the remaining two are from your forearm. Because the wrist is prone to injury, wrist strengthening exercises must be slow and controlled. These yoga poses to increase wrist strength will focus on slow, continuous motions. In addition to maximizing wrist strength, yoga will help you maintain a healthy wrist.

Garudasana (Eagle Yoga Pose)

A Man do Yoga asana

In Garudasana, the wrists, shoulders and upper back have stretched. The pose requires concentration and stillness. It also stretches many parts of the body at once. The stretch benefits the bones because the yoga pose encourages ossification or strengthening. It also helps to loosen joints.

Garudasana has its roots in Hindu mythology, representing Garuda, the mythical bird carrying the god Vishnu through the sky on its back. Because of its great riding skills, Garuda never has to land. This pose is similar in many ways, such as giving us the freedom and stability of an eagle in flight.

This posture is challenging for beginners. It may require some props for balance, such as a chair or a kickstand. To help your grip, you can oil your hands, but you don’t want to overdo it may loosen your grip.

Garudasana is a challenging balance pose that promotes deep breathing. It also helps you develop focus, a critical component of many inverted poses. In addition to improving focus and flexibility, the pose enhances our ability to perform advanced inverted poses. It’s also a great stretch for the shoulders, upper back, and legs. It can incorporate the arm shapes it requires into various poses.

Garudasana is one of the most popular yoga pose, but it requires advanced practice to get the most benefits. It can help reverse tightness from gripping, typing, or hunching. It’s also very helpful for detoxifying the adrenal glands.

Chaturanga Dandasana (Low Plank Yoga Pose)

Chaturanga Dandasana

If you are in a situation where you need better wrist strength, Chaturanga Dandasana is an excellent pose to practice. During this posture, we must bend our elbows, keeping them close to our sides, and focus on our core muscles. While we perform the pose, we must also remain conscious of our breath.

To perform this pose, we must first come to the Plank position. It will allow us to bend our elbows and reach our hearts forward. We must also keep the shoulder blades pressed into our back. It will help us get the proper wrist strength and achieve a 90-degree angle in the arms.

This Yoga pose is a great way to develop wrist strength because we can do it in different ways. This pose is part of a longer sequence of poses. We must lean forward in the Plank position and then bend our elbows. It should line up our elbows with our wrists, and our wrists should be almost touching. They should also press the elbows into the ribs to support the posture and activate their triceps. It should also pull in our bellies to support the spine.

The Chaturanga Dandasana is an important part of vinyasa. In addition to strengthening the biceps, triceps, and pecs, the Dandasana also helps the muscles between our shoulder blades. While this pose can be challenging for beginners, it benefits the body’s overall health.

Ananda Balasana (Happy baby yoga pose)

Happy baby Pose

Ananda Balasana is one of the most common and beneficial pose for strengthening wrist and arm strength. To get the best results, you should pay close attention to how you’re holding the pose. For example, you should place your hands on the folded edge of your yoga mat. It will help you turn your wrists upwards and spread the weight equally between your hands and wrists, reducing pressure on the wrist joint.

You may want to practice a more advanced version of this posture if you have weak wrists. You can practice this yoga pose with a partner. It will help strengthen your core, wrists, and upper body. You can modify this pose by doing down dog legs on a wall and curling your toes. Another variation involves keeping the top of your foot flat on the mat and sitting back toward your heels.

The happy baby pose is a gentle but effective hip opener. It also stretches your legs and hamstrings while opening the chest and shoulders. It can help you recover by releasing your back and sacrum after a hard workout. Aside from helping you feel better, you’ll be able to relax more easily afterward.

You’ll need a bolster or blanket to support your back arm to perform this pose. You’ll need to keep your palms on the ground so that your right arm does not cross your chest. You can also bend your right leg to extend straight from the shoulder. Be sure to lift the shoulder blade of your right leg.

Vasisthasana (Side Plank Yoga Pose)

Vasisithasana is an excellent way to improve our wrist strength and balance. It also develops our concentration and focus. It is a powerful yoga pose that builds strength in the wrists, shoulders, hips, and groins. This asana is a challenging one and requires concentration and grace.

The first step in this yoga pose is to place the right foot on the floor. Then, place the left foot on the floor before the right foot. It creates an inverted triangle and a powerful stretching pose for the wrist. Once you’re in this position, move your right leg back and forth.

Next, you should move to the side plank position. This pose helps strengthen wrist and forearm muscles and stretches the hamstrings, groins, and inner thighs.

When completing this asana, it is important to take the time to strengthen your wrists before moving on to the next one. Beginner students often have weak wrists and need to build them up gradually.

Adho Mukha Svanasana ( Downward facing Dog Pose)

A man Do Yoga Postures

Adho Mukha Svanasana is a powerful pose that engages the wrists, hamstrings, and shoulders. It can be challenging to perform, especially for very flexible students. However, this pose can help to loosen and strengthen tight hamstrings, wrists, and shoulders. It’s also great for relieving arthritis pain in the shoulders.

It is a variation of the yoga pose Navasana. It is similar to a triangle but inverted. This asana strengthens the wrists and shoulders and helps to improve posture. It is a great way to build strength and tone muscles, and it will help you lose lower abdominal fat.

Adho Mukha Svanasana is an important foundational posture. It is a key part of the sun salutation and can benefit all levels. In this pose, the practitioner starts by drawing the navel up while raising the knees and the torso off the ground. In addition to strengthening the wrists, this asana lengthens the spine and is an excellent upper-body strengthening pose.

Downward-facing dog pose is a foundational yoga pose that can help you develop better balance and flexibility. It can also improve mental clarity and reduce stress. It recommends for anyone who struggles with anxiety or depression.

Purvottanasana (Upward Plank Yoga Pose)

A lady do Yoga Postures

Purvottanasana is a powerful yoga pose for the wrists. This pose aims to stretch the wrists by rotating the hands outward, keeping the fingers pointed away from the back. It also helps strengthen and stretch the arms and shoulders.

Purvottanasana, or upward plank pose, is a challenging yoga posture that requires a high level of strength and balance. It is a powerful full-body stretch, stimulating the anterior, posterior and leg muscles. They also help strengthen all forward bends. It also opens the hips and strengthens the core.

It can be challenging but is also great for wrists. This balance pose allows the body to stretch all of its joints, from the fingers to the wrists. It is a great way to counteract a strong forward-facing action and can also help activate the thyroid gland. This gland produces hormones that regulate metabolism and increase energy.

Purvottanasana also improves blood circulation throughout the body, reducing stress and improving brain function. Additionally, it improves the respiratory system and improves breathing patterns. It can be especially beneficial for people with Asthma and improve overall health. It also strengthens our pelvic organs and improves our sexual power.


Kumbhaksana postures

Kumbhakasana is a great posture for building strength and flexibility in the wrists. This pose focuses on the intrinsic wrist muscles and stretches and strengthens the joints.

It is a yoga pose that is similar to a push-up. It strengthens the wrists and arms while also toning the abdominal muscles. They also release tension in the shoulder blades and enhance muscle tissue oxygenation.

Kumbhakasana strengthens the entire body and is perfect for those who spend a lot of time sitting at their desk. The pose also stretches the arms, shoulders, and spine tendons and muscles. It also improves posture and reduces restlessness and anxiety.

In Kumbhakasana, the arms have extended into the ground, and the hands are shoulder-width apart. This action causes the triceps to contract, which builds strong, sculpted biceps. This pose is also ideal for counteracting flabby arms.

Because of the complex nature of the wrists, it is important to practice yoga that will strengthen them. The wrists have eight small bones, which provide stability and some movement. They also have a carpal tunnel, which houses nerves and tendons.


Yoga can be beneficial for our wrists but we must practice it properly to avoid injury. Excessive use can result in wrist fractures, which can be extremely painful. It is where a slow and controlled approach to yoga comes in. They should perform yoga poses slowly to avoid putting unnecessary pressure on the wrist.

It would help if you always practiced yoga poses with the right teacher and in a safe environment. Yoga poses can also improve balance. It can improve our overall health and even keep sickness at bay. It also helps improve our breath and nervous system.

Picture of Yogi Anand Adwait

Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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