Yoga for wrists: the Wrists After Typing sequence

12 min Intermediate 10 poses voice-guided in the app subscription

Mobility for the hands, forearms, and shoulders

A sequence for people who type a lot and keep a hand on the mouse all day. In 12 minutes you mobilize your hands, forearms and shoulders: the wrists work while bearing weight on all fours, while propping you up from behind, and with no load at all.

The level is intermediate. The Wrist Warm-Up appears twice in the program: at the start and again before the final shoulder stretch. It's contraindicated with an acute wrist injury, and if your hands hurt or go numb, get them checked by a doctor.

In the app, this program comes with voice guidance and a timer in the subscription.

  1. Wrist Warm-Up Wrist Warm-Up 1
  2. Tabletop to Child's Pose Flow Tabletop to Child's Pose Flow 2
  3. Tabletop Twist Tabletop Twist 3
  4. Knee-to-Forehead Cat Knee-to-Forehead Cat 4
  5. Staff to Reverse Tabletop Flow Staff to Reverse Tabletop Flow 5
  6. Wide-Knee Child's Pose Wide-Knee Child's Pose 6
  7. Snake Pose Snake Pose 7
  8. Puppy Pose Puppy Pose 8
  9. Wrist Warm-Up Wrist Warm-Up 9
  10. Cow Face Pose Cow Face Pose 10
  11. Relaxation Pose Relaxation Pose 11

Why this order

A long wrist warm-up at the start prepares the joints to take weight on your palms. Moving from Tabletop to Child's Pose and back, Tabletop Twist, and Knee-to-Forehead Cat give your hands their load in small doses. In the Staff to Reverse Tabletop Flow your weight rests on your palms behind you while your chest opens after hours at the computer.

Wide-Knee Child's Pose lets your arms rest, Snake Pose strengthens your back with no support from the hands at all, and Puppy Pose lengthens the shoulders. Then the wrists get a second warm-up, and Cow Face Pose stretches the shoulder joints before Savasana.

Cautions

  • Acute wrist injuries (Wrist Warm-Up)
  • Knee injuries — place a blanket under your knees (Tabletop to Child's Pose Flow, Tabletop Twist, Knee-to-Forehead Cat, Wide-Knee Child's Pose)
  • Shoulder and wrist injuries (Tabletop Twist)
  • Wrist injuries (Knee-to-Forehead Cat)
  • Wrist and shoulder injuries (Staff to Reverse Tabletop Flow)
  • Pregnancy (Snake Pose)
  • Lower back injuries (Snake Pose)
  • Acute abdominal conditions (Snake Pose)
  • Shoulder injuries (Puppy Pose)
  • Shoulder injuries — use a strap (Cow Face Pose)
  • Knee injuries — sit on a prop (Cow Face Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.