In the sun salutation , from downward dog to upward dog to the recurring four-post support, our hands and wrists will be under a lot of pressure. If you have wrist pain during practice, this set of sun salutations is for you.
Although the hand is similar in size to the foot, it is structurally different and it is not designed to bear weight. Strength training and proper alignment can avoid injuries, but in the event of carpal tunnel syndrome , arthritis, etc., the wrist needs a break. Practicing yoga, especially Vinyasa and Ashtanga, can be difficult.
If your wrists are sore during practice, try this variation of the sun salutation:
This sun salutation reduces the weight but still gives you the workout you need.
.Mountain style
- Stand in the center of the mat, feet hip-width apart, feet parallel to the long side of the mat , palms forward
. Salute
- Use your core muscles to keep your weight evenly distributed, inhale, raise your arms
- Gaze at your hands, palms folded or shoulder-width apart , fold forward starting at the hips, bend knees
- press feet into the ground as needed, lift sit bones , and rotate thighs slightly inward
- Tighten quadriceps to help loosen hamstrings, relax The pressure of neck , staring at calf
- Put your hand on the ankle or the outside of the calf, you can also hug each other's elbows.
. Half forward bend
- Inhale, lift torso, lengthen spine and flatten back When knees, use core for stability, knees hip-width apart
- Keep toes hooked back, or put your feet on the mat,
- Make a fist, place it on your hips, keep elbows open, shoulders relax
- keep core engaged and spine extended
. camel
- roll shoulders back and stare at ceiling, lengthen sternum create a small back bend
- keep the back of the neck extended, lift the pelvic floor and press forward Hips so they are above your knees
- Put your hands on your hips, breathing evenly.
7.boat
- Exit from camel pose and return to kneeling position, cross legs, move hips back, return to sitting position Core, lengthen spine, lift sternum, expand collarbone, hold for five breaths Arms forward, palms facing each other
- Keep shoulders relaxed and neck extended.
9. Stand up
- Lean further forward to stand forward bend, feet hip apart sun salutation. If you want full control of all the weight, grab the opposite elbow
- Inhale, go into half forward bend
- Exhale, stand forward
- Inhale, lift arms
- Exhale, go back to Mountain Pose
You can also put This sun salutation variant is used in sun salutation B. From step 5, then, right foot forward, to Warrior I. Return to kneeling, go back into camel pose, and repeat on the left side instead of going into a four-poster.This modification of the sun salutation generates heat in the body and has the same muscle movement and joint warm-up as a traditional sun salutation.
Not only does this practice not put pressure on the hands and wrists, but it also strengthens the core through the boat pose. Practicing this variation of the sun salutation can improve wrist pain.
