Vinyasa Flow Yoga Sequence for Sensitive Wrists (With Video)

Maria De Noda

At first it might feel intimidating to go to a yoga class at a studio if wrists are a problem for you. Or maybe you tried Vinyasa yoga but didn't feel it would ever work for you.

If you suffer from any wrist sensitivity due to carpal tunnel, arthritis, or injuries, you might begin to wonder if you will ever be able to do a Vinyasa flow yoga class. I say yes, you can do Vinyasa flow!

What Vinyasa Means

What is Vinyasa anyway? Flowing and moving with the breath, right? I teach Vinyasa movements to seniors, with variations to make it accessible. The word Vinyasa itself means “to place in a special way.” You don't have to be traditional about it. Find fun in your movements and in your practice.

Forget the Chaturangas and basic Sun Salutations. Be creative. Think of how you can move without placing weight on your hands, while still maintaining a flowing sequence. There are many more options than you might think, and it's always fun to come up with new ways to do things.

Flowing Even with Weak Wrists

In my teaching, I have come across many yoga students who have problems with their wrists. They feel they can't practice Vinyasa yoga as a result.

While it's true that in most studio classes you might find this is the case, with a little creativity you can do a flow class—even if this means practicing at home until you feel more confident in your practice.

As you practice, you’ll learn to find your own way of moving. As you explore poses, you’ll discover and understand more about your own body.

Tips and Guidance

Never be embarrassed to ask your yoga instructor for tips when you do venture out into a Vinyasa class at a studio. Most experienced yoga teachers have probably assisted weak-wristed students before and can show you how to modify your practice.

Come to class early to speak with the instructor. Most yoga teachers will be there 10 to 15 minutes before class and can answer any questions you might have. If you are not happy with their answer, go ahead and try another instructor.

Not every instructor resonates with every student; therefore, it's important to find one that you like, trust, and with whom you feel comfortable. Don't be discouraged if the first instructor isn't the right match for you.

I put together a video to show you how it is possible to practice a still challenging flow without putting any strain on your wrists. In this video, we move through an active, challenging, flowing, and breathing yoga sequence for sensitive wrists. Flow away!