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I've started doing yoga about 2 weeks ago, and I just love it. My only complaint is that my wrists start to kill me about halfway through the class. I know that for beginners this is normal, since you haven't built up a lot of strength in them, but are they supposed to REALLY hurt?
Its more pain than discomfort for me, and they hurt for about a day after the class. Is there anything I can do to combat this?
Depending on the stability and strength of the surrounding muscles and ligaments, for some people in the beginning, yes, your wrists may really hurt both during and after class. It could be because of improper positioning or unequal weight distribution during some poses, low strength and stability of the wrist, or a combination of all. In the beginning, I dreaded downward facing dog. After awhile, you will build strength. Do they start hurting at all during class or does it only happen the next day?
To combat it, wrist stretches, Advil, or a warm compress with or without Epsom Salt.
Right now, your wrists are bearing all your weight. As your shoulders, back and upper arms strengthen, the wrists won't be taking the brunt of your poses. This, too, shall pass ... Good luck!
Try focusing the pressure on your muscles instead of letting it drop down to your wrists.....you'll find that your abs and arms and legs will burn more than your wrists if you do this. You might also want to try support gloves....they sell them everywhere I think I got mine at Target.....they're simple gloves with wrist support typically made strictly for Yoga but any type of wrist support gloves should work.
Elyse,
Congrats on starting into yoga - its a great way to get more limber, fit, and feel more peaceful.
Are there certain poses that are making your wrists hurt? Down Dog? Chaturanga (up dog)?
In these poses, you want to make sure you spread your hands and make sure your full hand is holding and stabilizing your weight - the heel of your hand, each knuckle, etc.
Anady gives some good advice. Put your mat up close to your teacher and ask her/him to see if you have any technique issues causing your wrist pain.
Regardless, never push yourself into a pose to the point of pain. Find the "intelligent edge" each time and don't be in a hurry to do any asana perfectly. Do your best and fill the bucket one drop at a time.
Usually they will start hurt during class, then continue on through the next day
Start taking the Advil before class and whenever you start to feel your wrists hurt during class, go into Child's Pose. Downward facing dog tends to be one of the most stressful on the wrists and a popular lead into other poses and it's not uncommon to see a lot of beginners in Child's Pose while everyone else is in another pose.
You may want to consider yoga might not be the thing for you. I tried it, a few classes at a gym and a couple dvds at home, and decided it's not for me. My wrists didn't feel so great either. My mom has arthritis and I don't care to do anything that might lead me down that path. I have small hands too. Some people just have bigger, stronger hands. It makes sense to try and rely on all the other muscles in your body, but when it comes down to it, you are putting all your weight on your hands a lot. My hands are the weakest part of me. It just wasn't worth it to me, or that enjoyable, and I'd rather spend most of my exercise time on cardio and weights. And I wouldn't want to be taking advil regularly. I hope though, since you do enjoy yoga, that you find what works for you.
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Good luck!
