I’m reposting this as many of you have had questions about wrist and hand pain in down dog.
It’s a quick post to answer MM’s question about her hands—the base of her hands hurt in down dog. This is a great question, because it’s a common problem. Often the wrists hurt for people who are new or who don’t do yoga regularly (more than once or twice a week), and I think the base of the hands is a similar issue. Press into your fingers! This takes strength and getting used to. You need to press into the index and thumb fingers especially. People usually press into outside base of the hands, which keeps the weight in the outside of the forearms on up to the trapezius muscle just below the neck, where we tend to hold a lot of stress. This habit doesn’t help.
Pressing into the thumb and index fingers as well as the other three takes weight off of the wrists and outer hands and arms and spreads the weight into the upper back. As you become stronger, flexible, and more comfortable in this pose, your legs will begin to take more of the weight. In fact, Iyengar says about this asana in Light on Yoga, “It strengthens the ankles and makes the legs shapely.” Fantastic.
A modification done daily to strengthen for down dog: practice it with your hands on the wall. This can be done almost anywhere. Here are links to an article and a video that show exactly how it’s done. This is great for beginners and those with hand or wrist pain. Every day! Ask your teacher after class if you aren’t sure you are doing it right.