Yoga Exercises for Strengthening Hand and Wrist Joints

Many people wonder if it is possible to do yoga during pregnancy. Our answer is a definite yes, especially when it comes to yoga for strengthening the arms. It helps strengthen the joints and works on the hands, which is very important for a new mom in the first few months after childbirth, as she will need to constantly lift and carry the baby. Another advantage of yoga is that it strengthens muscles while maintaining a neat feminine shape. After all, you are not an athlete, but a mom!

Is yoga for the arms beneficial?

Of course, yes!

• the joints become more flexible
• the ligaments become more elastic
• beautiful contours appear
• fat deposits decrease
• the skin tightens
• the wrists are strengthened

And these are just the physical manifestations! Let’s not forget that the essence of yoga also involves the inner state. For example, sitting with a straight back, hands in “namaste” and concentrating on your breath, you can free yourself from distracting thoughts, dedicate time to yourself and your emotions, feel your body, and simply rejuvenate with new strength and energy. And if you complement this with breathing exercises, it will be just wonderful!

Are there any contraindications?

Rarely, but there are. Let’s discuss:

• injuries to the elbows, wrists, or shoulder joints (past or existing)
• hypertension
• individual contraindications during pregnancy

If you have even the slightest doubts – consult a doctor or a yoga specialist. Yoga poses are never intended to cause harm, but in your case, it is better to be cautious and ensure that everything will be fine with you and your baby.

Asanas for Arms and Shoulders

Marjariasana

1. Get on your hands and knees, with palms and knees resting on the mat, arms straight.
2. Perform push-ups, directing the pelvis upwards.
3. Ensure your elbows move along the body, do not spread them out to the sides.
4. Perform a light twist from this position: leaning on the right hand, raise the left hand upwards and gently move it back behind your back.
5. Repeat the twist, leaning on the left hand and moving the left hand up and back.

This asana helps strengthen the arms and improve shoulder joint mobility.

Practice time for the asana: 30 seconds

Adho Mukha Svanasana

1. Stand on the mat
2. Bend over and place your palms parallel to your feet
3. You can slightly bend your knees
4. Stretch, directing the pelvis upwards
5. Try to relax your neck and head

This asana targets scapula mobility and, again, shoulder joints. It can be performed in conjunction with Marjariasana.

Pose practice time: 30 seconds – 1 minute

Paschim Namaskarasana

1. Sit on the mat with your back straight
2. Join your fingers behind your back in a namaste
3. Pull the joined fingers toward the nape of your neck or shoulder blades
4. Hold this pose and breathe

The pose promotes relaxation of the mind and body, and strengthens the shoulder joints and cervical-thoracic region.

Pose practice time: 1 minute

Parvatasana

1. Sit on the mat
2. Interlace your fingers
3. Raise the interlaced fingers above your head with palms facing up
4. Straighten up and open your chest

This pose relieves rheumatic pains and, when combined with Paschim Namaskarasana, strengthens the shoulders.

Practice time for the asana: 30 seconds

Gomukhasana arms

1. Sit on the mat
2. Raise your right arm over your head
3. Bring your right arm behind your back, bending the elbow and directing the palm downward
4. Bring your left hand behind your back, bending the elbow and directing the palm upwards
5. Join the palms of your right and left hands
6. Hold the pose for some time
7. Gently untangle your arms and repeat the exercise with the opposite arms

This pose opens the chest and helps align the back. To work the shoulder joints, it’s beneficial to switch hands.

Pose duration: 1-2 minutes

Garudasana

1. Stand on the mat, straighten your back
2. Stretch out your right leg
3. Twist your right leg around the calf of your left leg
4. Try to find a stable position
5. Extend your arms forward
6. Wrap your left arm around your right and join the palms
7. Slowly squat down without untangling your legs
8. Try to bring your elbows to your knees

Promotes flexibility in the joints of the legs and arms and develops shoulder joint flexibility.

Pose practice time: 30 seconds – 1 minute

All these asanas can be practiced individually or in combination with each other or with other asanas for different joint or muscle groups.

A few useful tips:

• if you find it difficult to sit on a yoga mat, choose a higher and softer mat or place a cushion or yoga block under your pelvis
• while performing asanas, try to keep your back straight
• try not to push your ribs forward
• enter the asanas slowly and smoothly, avoiding sudden movements and jerks
• do asanas according to your abilities, don’t over-exert yourself
• do a warm-up before practice
• try to do the exercises every day.

Remember, yoga is not fitness or bodybuilding. Here, all actions are gentle, smooth, and aimed at maintaining inner comfort and calm. Once you’ve mastered the technique, complement the asanas with breathing practices, and your yoga sessions will bring more satisfaction and inner harmony.

On our website, we have selected yoga asanas for hands and shoulders suitable for pregnant women at any stage. Furthermore, we have ensured that you can prepare for the practices: our video lessons are supplemented with warm-up exercises and practice tips. However, we still recommend consulting with a doctor if you have any doubts.