How can I prevent pain in my pals and forearms?

This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.

Our Response

Okay. Two things.

First: you're probably gripping. White-knuckling the mat. Trying to hold yourself up with muscle tension instead of structure. Spread your fingers wide. Press through the knuckles at the base of your fingers — not just the heel of your hand. That distributes the weight.

Second: if your wrists aren't used to bearing weight, they're going to complain. That's normal. But there's a difference between "this is new and uncomfortable" and "something's wrong." Sharp pain? Stop. Dull ache that fades when you come out? That's just conditioning.

If it's truly intolerable, you can modify. Fists instead of flat palms. Forearms down instead of hands. Or just come out early. No one cares.

But if you want to build capacity, practice at home between classes. Tabletop position. Hands under shoulders. Hold for thirty seconds. Do that a few times a week. Your wrists will adapt.

One class a week isn't enough frequency for your body to learn anything. That's the real issue.