Re: Yoga & Wrist Problems - SUSAN

[Guest guest]

Hi, .

I have to be very careful with my wrists, too; so I totally understand

about not putting any stress on them. Yes, anything on all fours is out

unless it can be done with the forearms on the floor (instead of the

hands). Personally, I can't do floor poses anymore; so, for me,

everything has to be on a chair, or standing (being very careful with

knees & ankles), or on some kind of platform--my bed.

Many of the yoga poses don't involve the wrists at all; so, if that's

the only part of your body that holds you back from yoga, you can very

easily do a program that won't hurt your wrists. Of course, as we all

know, there are many other joints that can be compromised by RA; and we

always have to adapt, adjust & accommodate!

Here's an example of an adapted pose. The Cat/Cow--which is great for

flexibility in the spine. Normally, it's done on all fours. This is the

one where you arch your back like a Halloween cat and then do the

opposite arch, swaying the back like a sway-back horse or cow. This

pose can be done very effectively in a chair. Sit nice and straight on

the edge of the chair with your feet flat on the floor. Rest your hands

gently on your knees or thighs, palms down. Slowly and gently arch your

back toward the back of the chair, bringing your head forward,

shoulders forward. Let the movement go all the way down into the hips

if that's comfortable. Don't strain, just do it gently. Then, the

opposite arch--bring the chest & belly forward, shoulders & head back.

Again, all the way down into the hips if it's comfortable. Again,

gentle. This should feel nice. If it hurts at all, don't go as far.

Gentle gentle gentle.

Also, do you know the pose Downward Facing Dog, sometimes called

Downward Dog? (This involves feet and hands on the floor, buttocks in

the air--making the body into a triangle--arching the back.) Not a good

pose for tender wrists! This can also be done with a chair. Stand

behind a chair. Let your arms rest on the back of the chair and walk

backward as far as comfortable. Next, slightly arch your back downward,

toward the floor and look up toward the ceiling.

I'll be happy to give you more ideas if you like. And you can find some

excellent videos or DVDs for adapted poses.

If you go to a class, you need to be sure that the teacher is *formally

trained* to teach people with physical challenges, special needs, or

disabilities. You can also search for terms like " gentle yoga " and

" chair yoga. " Here's a handful of videos/DVDs I recommend. I know

there are many more that I just haven't investigated. If you find

something else that you like, please let me know.

Ageless Yoga - Joint Freedom by Schlorholtz

( has other excellent tapes that can benefit people with RA

too)

Flexible Strength & Vitality - Joint Freeing Series (Structural

Yoga Therapy)

Alice Christensen (Easy Does It Yoga)-

I've used her books but haven't tried any of her videos; I'm

sure they'd be good.

Happy stretching!

Prakasha

On Apr 13, 2006, at 4:43 PM, mitlersu wrote:

> Prakasha,

> I was interested to read about adapting yoga poses for the wrist. I

> love yoga but have given it up because of my wrists. Any pose that

> puts stress on my wrists is out. What kind of adaptations do you

> suggest, I can't do anything that requires being on all fours( I

> forget the names of the various poses!)

>

>

>

>

>

> >

> > > I also like Austin's Lite and Be Fit - it's on Lifetime in

> > >  the mornings but I DVR it.  She has pretty backgrounds and the

> first

> > >  half hour is mroe relaxed and gentler and then the second

> program

> > >  incorporates more aerobic/core exercises.  Good for those days

> you

> > >  can't work out and want to go light esp the first half.  I find

> it

> > >  more relaxing than anything.  Yoga bothers my wrists so until I

> get

> > >  my strength up - I've done less of it.

> > >

> > >  Smita

> >

> >

> >

[Guest guest]

Great ideas! I'm going to look into them, because I really did like

the increased flexibility I got from yoga. Thanks!

> > >

> > > > I also like Austin's Lite and Be Fit - it's on

Lifetime in

> > > >  the mornings but I DVR it.  She has pretty backgrounds

and the

> > first

> > > >  half hour is mroe relaxed and gentler and then the second

> > program

> > > >  incorporates more aerobic/core exercises.  Good for

those days

> > you

> > > >  can't work out and want to go light esp the first half. 

I find

> > it

> > > >  more relaxing than anything.  Yoga bothers my wrists so

until I

> > get

> > > >  my strength up - I've done less of it.

> > > >

> > > >  Smita

> > >

> > >

> > >