Is your vinyasa causing your wrist pain?

Fast flows and countless Chaturangas often come with consequences - usually in the form of sore wrists or repetitive strains. But it doesn’t have to be this way.

I’ve helped hundreds of yoga students (and teachers) wave goodbye to their wrist pain, simply by giving their vinyasa a much-needed makeover. Wondering if you need one too? Keep reading to find out…👀

I love a good flow class. The moving meditation, fluid transitions, the body-breath connection. When done right, they’re a dream. But sadly, the majority of students I speak to say they’ve been injured as a result of vinyasa classes - particularly Ashtanga inspired practices that often push physical boundaries and require a lot of repetition.

If you’ve ever felt a pinch in Plank, or an ache in Up Dog, it might be time to make a few mindful adjustments, and invite some variety into your flows.

What is a vinyasa?

In Sanskrit, it’s often translated as “to place in a special way” - but most modern mentions are either referring to a “flow” style class, or the mini sequence of Plank - Chaturanga - Cobra or Up Dog - back to Down Dog. There’s usually an emphasis on rhythm, linking each breath to a specific movement.

Like I said, when done well, vinyasa classes can feel amazing. The problem is that they’re often taught at a faster pace, which leads to more momentum, less muscular support, and more pressure on your wrists (and other joints).

“Take a vinyasa” - the copy-paste problem.

I’ve spoken to many students during my time as a teacher, and I often ask how they learned to “take a vinyasa”.

Some watched YouTube videos, some went to workshops, and some booked private lessons with their teacher. But the majority simply copied what everyone else was doing and followed the “exhale Chaturanga - inhale Up Dog” instructions.

Be honest, once you could “take a vinyasa” - have you done it the same way ever since? No judgement - I’ve been there, done that, and got the wrist splint to prove it.

My vinyasas were a big contributor to my wrist pain. I even needed surgery to remove a cyst from my right wrist. I was supposed to have the same done on the other side, but I managed to save myself from another operation by re-teaching myself how to do a vinyasa in a much more sustainable way.

That led to me creating my signature Vinyasa Makeover - something I share inside my wrist-oration course. Here are a few signs you might need a makeover of your own. 🪄

4 signs your vinyasa is hurting your wrists.

1) You’re following outdated cues.

Hands shoulder distance apart? Elbows hugging your ribs? Middle finger pointing forwards? My free carrying angle mini class explains why this is a problem - and what to do instead.

2) You’ve got some hidden habits.

If you do vinyasa after vinyasa, practice after practice, then over time you’ll start to form certain habits.

If you always use the same alignment, position your hands the same way, or move at the same pace, you could have an autopilot problem. What’s an autopilot problem? Doing things automatically, without being mindful or in the moment.

We pick up many hidden habits - like flipping the same foot first from Chaturanga to Up Dog, and again from Up Dog to Down Dog. Even our eye position and breathing pattern can become habits that we’re blissfully unaware of - until we read a blog post that points them out to us. You’re welcome. 😉

3) You rely on momentum.

There’s a big difference between moving with muscular engagement, and relying on momentum to get you from A to B.

In a vinyasa, this could show up as a little hip drop to bounce between Up Dog and Down Dog, or a “dive and slide” transition between Plank and Up Dog - I see you sneakily skipping a few seconds in Chaturanga - trust me, I know all the tricks. 😏

4) You’re breathing like a robot.

Many students struggle to connect to their breath in vinyasa. Often because there’s already too much to think about, or because the teacher’s inhale-exhale cues aren’t matching their own pace.

Even if your movements match your breath, it can end up feeling mechanical and like you’re just following “the rules”.

But the way you breathe can have an enormous effect on your overall experience - and your wrist pain. Moving away from a robotic (in-out-repeat) rhythm to a more energetic approach, was the missing piece of the puzzle when it came to fixing my own wrist pain. This is why it’s such a key part of my course.

Autopilot alignment, hidden habits, momentum, and mechanical breathing are all major players when it comes to wrist pain. Over time they can contribute to repetitive strain injuries, which is why addressing them early on is so important.

Vinyasa yoga and repetitive strain injuries - why variety is key.

The biggest reason people develop wrist pain in vinyasa is because of outdated alignment cues that ignore your unique anatomy - like your carrying angle.

But the second biggest culprit? Repetition without variation. Flowing through dozens of Chaturangas or Down Dogs in a single class, loads the same joints, tendons, and muscles in almost identical ways, over and over, class after class, week after week.

This is how repetitive strain injuries (like tendonitis and carpal tunnel syndrome) develop: tiny stresses, repeated too often, that create irritation, inflammation, or even long-term pain.

That’s why mixing up your movements is so important. These are my favourite ways to add some variety into your vinyasa practices.

4 vinyasa variations to try next time you’re on your mat.

1) Vinyasa - but in reverse.

It requires some brain power and coordination, but it’s the perfect way to snap out of autopilot: Down Dog - Up Dog or Cobra - Chaturanga - Plank - Down Dog.

2) Change the speed.

Fast, slow, or super slow. You can also enter the asana quickly, then try to stay static for a few seconds to build strength. The slower you go, the less you can rely on momentum.

3) Connect to your breath.

Stop overthinking it and over-feel it instead.

• Take a big sigh in Down Dog - let your heels drop down, and add a bend to your knees.

• Blow out slowly (but powerfully) as you enter Chaturanga. Feel stronger?

• Inhale slowly into Cobra as if you’re smelling freshly cut grass and want to savour the scent. Let your breath lift you up first, then you can come a bit higher by using your hands if you want.

• If you want to match your movements to your breath - make them last longer. Try inhaling and exhaling for at least five seconds and make the movement last the full five seconds too.

4) Give your wrists a rest - try this seated version of vinyasa.

If your wrists hurt, you can use this hands-free version to explore the first three tips too.

Vinyasa yoga is energising and fun, but repetitive, “copy-paste” flows are a common culprit behind wrist pain. By recognising the signs, understanding repetitive strains, and adding variety to your vinyasas, you can keep your wrists happy and healthy, while still enjoying dynamic sequences.

Think you’d benefit from my full Vinyasa Makeover? Check out my wrist-oration course to see what’s involved.