Modified Yoga Poses for Carpal Tunnel Syndrome

become a yoga instructorBy Faye Martins

Are there any modified Yoga poses for Carpal Tunnel Syndrome? The short answer is: Yes. Carpal Tunnel Syndrome is characterized by pain and stiffness in the elbows, lower arms, wrists and fingers. Carpal Tunnel Syndrome is a repetitive stress injury that is often caused by too much time on the computer or doing a similar repetitive task. Nerve compression starting in the neck and going all the way down through the wrists and hands is the primary cause of Carpal Tunnel Syndrome. There are several Yoga poses that help to relieve nerve and joint compression thereby relieving pain and increasing flexibility.


Let’s be honest, we read about different “cures” for Carpal Tunnel Syndrome that might work in days or weeks. Sometimes, Yoga asanas are praised as cure alls for ailments and diseases. I’d love to jump on the band wagon, but our bodies respond differently to medicines and exercises. Downward Facing Dog is sometimes given as a cure. Seriously? Unless Downward Facing Dog is modified, it will only cause pain flare ups for those suffering from Carpal Tunnel Syndrome. Think about it: Does more pain seem to be a cure? The more pain you push through, the worse you feel, no matter how tough you are. Modified Yoga poses for Carpal Tunnel Syndrome are pain free and help provide pain relief.


Modified Version of Downward Facing Dog with a Chair

Downward Facing Dog stretches the front side of the chest, arms and shoulders. This pose also relieves tension in the upper back and hamstrings. When performed properly, Downward Facing Dog helps to re-align the neck and elongate the spine, which helps to relieve radiating nerve compression in the forearms, wrist and hands.


Place a chair in front of the head of your Yoga mat. Start by standing in Tadasana at the top of your Yoga mat. Slowly bend at the hips and fold forward, while letting your hands lightly rest on the upper back rest or seat. Step your feet three to four feet back. Your body will make an inverted “V” shape when you step your feet back and place your hands shoulder-distance apart on the chair in front of you. Your feet should be a little more than hip-distance apart. Take several deep, slow breaths as you sink into the pose and feel the stretch in your chest, arms, shoulders, neck, upper back and hamstrings. Repeat the pose two more times. Between each repetition you may want to counterpose with a standing backbend.


Kneeling Prayer Stretch or Pose with a Bench, Roller or Blocks

Just like Downward Dog, you can modify this posture to work around pain for maximum benefits. Prayer Pose is aptly named because it resembles praying to the Divine. Prayer Pose stretches and elongates the cervical spine, triceps, lateral torso and shoulders, thereby relieving nerve compression that often causes Carpal Tunnel Syndrome.


To practice Prayer Pose you will need two Yoga blocks or a bench. Place the blocks a few inches in front of you at the front end of your Yoga mat while kneeling in the center of your mat. The blocks should be placed on the long side about shoulder-distance apart. While on your knees, place your elbows on the blocks with your fingers interlaced and your hands pointing up towards the sky. With your spine extended, breath in and as you exhale, melt into the pose. Go to your edge where you feel a good stretch without pain. Hold this posture for three to five breaths. Repeat two times and then counter pose in Camel or take a rest in Balasana.

© Copyright – Aura Wellness Center – Publications Division


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Garfinkel MS, Schumacher Jr HR, Husain A, Levy M, Reshetar RA. Evaluation of a yoga based regimen for treatment of osteoarthritis of the hands. J Rheumatol.1994;21:2341-2343.

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3 thoughts on “Modified Yoga Poses for Carpal Tunnel Syndrome”

  1. Prayer Pose stretches and elongates the cervical spine, triceps, lateral torso and shoulders, thereby relieving nerve compression that often causes Carpel Tunnel Syndrome. Thanks for posting this valuable article.

  2. Two of the most effective Yoga poses for relieving the symptoms of Carpel Tunnel Syndrome are Downward Facing Dog and “Prayer” Pose. Thanks for posting this useful article for Carpel Tunnel Syndrome.

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