Carpal Tunnel Yoga: 7 Strengthening, Stretching & Restorative Poses For Carpel Tunnel Syndrome

reviewed by Liz Burns 500H RYT
Last Updated:

We have grown to appreciate the broad range of benefits related to practicing yoga. Not only does the ancient art of yoga help with physical and mental well-being but can also serve as a resource and tool for alleviating other bodily discomforts.

Carpal tunnel has become a common and often debilitating concern for people. It affects individuals from all walks of life.

Through its holistic approach, yoga offers ways to ease some of the symptoms of carpal tunnel while continuing to improve your overall quality of life. As we explore yoga for carpal tunnel, this article will highlight the following:

  • Understanding Carpal Tunnel Syndrome
  • Benefits of Carpal Tunnel Yoga
  • Warm-Up Exercises
  • Yoga Poses for Carpal Tunnel Relief
man holding a sore wrist at a laptop

Understanding Carpal Tunnel Syndrome

Carpal tunnel syndrome is a common condition that affects millions of people worldwide.

It occurs when the median nerve, a major nerve that runs from your forearm to your hand, becomes compressed or squeezed at the wrist.

The carpal tunnel itself is a narrow passageway in the wrist that protects the median nerve and tendons. The compression of the median nerve can occur due to repetitive hand and wrist movements.

Carpal tunnel syndrome can affect just about anyone, including yogis. Occupations that involve repetitive hand and wrist movements, such as typing, assembly line work, or playing a musical instrument, can put a person at higher risk for this condition.

Additionally, individuals with certain medical conditions like diabetes, rheumatoid arthritis, or thyroid dysfunction may be more prone to developing carpal tunnel syndrome.

Yogis are also prone to this condition: holding yoga poses like Plank Pose or Downward Facing Dog can lead to irritation and swelling of the tendons in the carpal tunnel, which in turn puts pressure on the median nerve.

person with wrist brace on for carpal tunnel

Poor ergonomics, such as improper wrist positioning or using tools that do not offer proper support, can also contribute to the development of carpal tunnel syndrome.

The most common symptoms of carpal tunnel syndrome include pain, numbness, tingling, and weakness in the hand and fingers. These sensations typically affect the thumb, index, middle, and half of the ring finger.

You may experience discomfort that radiates up the forearm or even notice a loss of grip strength, making it challenging to perform everyday tasks like holding a coffee cup or gripping a pen.

It’s important to recognize the early signs and symptoms of carpal tunnel syndrome to seek appropriate treatment. Early intervention can prevent the condition from worsening and improve your chances of finding relief.

If you suspect you have carpal tunnel syndrome, it’s recommended to consult with a healthcare professional who can provide an accurate diagnosis and guide you through appropriate treatment options.

Treatment may include a combination of lifestyle modifications, ergonomic changes, medication, and in some cases, surgery.

In addition to conventional treatments, incorporating yoga into your routine can offer significant benefits in managing carpal tunnel syndrome.

The gentle stretches, strengthening poses, and mindfulness techniques can help alleviate pain, improve flexibility, and reduce stress, ultimately promoting healing and enhancing overall well-being.

man meditating with an incense stick

Remember, it’s essential to listen to your body and seek professional guidance when necessary. Each individual is unique, and the severity of carpal tunnel syndrome can vary.

Together with a healthcare professional, you can tailor a comprehensive approach that includes yoga as part of your self-care and treatment plan.

Benefits Of Carpal Tunnel Yoga

Yoga offers a multitude of benefits for individuals with carpal tunnel syndrome. First and foremost, it enhances circulation, bringing a fresh supply of oxygen and nutrients to the affected area, promoting healing, and reducing inflammation.

Additionally, yoga helps strengthen the wrists, forearms, and shoulders while increasing flexibility, aiding in the prevention and management of carpal tunnel symptoms.

Making the proper adjustments in certain poses like Downward Facing Dog can promote healing and ease some of the common symptoms of carpal tunnel.

Furthermore, yoga is known for its stress-reducing abilities, which is vital as chronic stress can worsen the symptoms of carpal tunnel syndrome.

By incorporating mindfulness and breathing techniques, yoga promotes a mind-body connection, allowing you to better manage pain and improve your overall well-being.

person holding their wrist

Warm-Up Exercises: Carpel Tunnel Yoga

If you suffer from carpal tunnel or experience early signs of carpal tunnel syndrome, you can do some preliminary exercises before your yoga practice.

1. Wrist Rolls

This exercise helps lubricate the wrist joints and improves their range of motion.

  • Start by extending your arms in front of you, palms facing down.
  • Make slow and controlled circles with your wrists, moving clockwise and then counterclockwise.

2. Finger Fan

This exercise helps increase flexibility in the fingers and improves blood circulation.

  • Extend your fingers wide apart and then slowly bring them back together, as if you’re closing a fan.
  • Repeat this movement several times, focusing on stretching and mobilizing each finger.

3. Fist to Finger Extension

  • Begin by making a gentle fist with your hands, then gradually extend your fingers wide open.
  • Repeat this movement, moving from a fist to an open hand, to improve the mobility and flexibility of your fingers and wrists.
person extending their hand to the sky

4. Wrist Flexion and Extension

  • Sit comfortably and place your palms on your thighs, facing up.
  • Gently flex your wrists, bringing your fingertips toward your inner wrists, and then extend them back, pointing your fingertips towards the ceiling.
  • Repeat this movement, focusing on the stretch and contraction of the wrist muscles.

5. Finger Taps

This exercise helps to stimulate the nerves in your fingers and increase finger dexterity.

  • Rest your fingertips lightly on a flat surface, such as a table or yoga mat.
  • Begin tapping each finger individually onto the surface, starting with the thumb and progressing through each finger.

Carpal Tunnel Yoga: Poses For Relief

Strengthening Poses

Practice yoga postures that target the muscles of the forearms, wrists, and hands.

Downward-Facing Dog

Downward-Facing Dog (Adho Mukha Svanasana) is a foundational pose in yoga that engages multiple muscle groups, including the forearms, wrists, and hands.

By creating an inverted “V” shape with your body, you place weight-bearing stress on your hands and arms, effectively strengthening these areas.

woman in downward facing dog doing carpal tunnel yoga

This weight-bearing action helps build endurance and stability in the muscles, promoting better support for the wrists and relieving strain on the carpal tunnel.

To practice Downward-Facing Dog:
  1. Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  2. Tuck your toes under, lift your hips, and straighten your legs, coming into an inverted “V” shape.
  3. Press your palms firmly into the ground, distributing the weight evenly across your hands and fingers.
  4. Engage your forearms, biceps, and triceps to support the weight of your body, thereby strengthening the muscles around the wrists and forearms.
  5. Maintain a gentle bend in your knees if needed, allowing the focus to be on the upper body engagement and the extension of the spine.

Cobra Pose

Cobra Pose (Bhujangasana) is a backbend that targets the muscles in the upper body, including the wrists and forearms. It helps improve the strength and flexibility of the spine while simultaneously strengthening the muscles in the wrists and forearms.

lady in cobra pose
To practice Cobra Pose:
  1. Lie on your belly with your legs extended behind you and the tops of your feet resting on the mat.
  2. Place your hands on the mat directly under your shoulders, with your fingertips pointing forward.
  3. Press your palms firmly into the mat, engage your forearms, and begin to lift your chest off the ground, using the strength of your arms.
  4. Keep your elbows close to your body, gently drawing your shoulder blades together, and lifting through the crown of your head.
  5. The engagement of the wrists, forearms, and upper arms helps build strength and stability, benefiting those with carpal tunnel syndrome.

Plank Pose

Plank Pose (Phalakasana) is a challenging yet effective pose for strengthening the wrists, forearms, and core muscles. It builds overall upper body strength and stability, making it an excellent choice for individuals with carpal tunnel syndrome.

To practice Plank Pose:
  1. Begin in a push-up position with your hands directly under your shoulders, fingers spread wide, and arms straight.
  2. Engage your core muscles, keeping your body in a straight line from your head to your heels.
  3. Press firmly through your hands, engaging the muscles of your forearms and wrists.
  4. Hold the pose for several breaths, gradually increasing the duration as your strength improves.
class in plank pose

The weight-bearing nature of Plank Pose activates the muscles in the wrists, forearms, and hands, promoting strength and stability. Regular practice can help develop resilience in these areas and reduce the impact of carpal tunnel syndrome symptoms.

Stretching poses

Incorporate stretches that release tension and improve flexibility in the wrists and forearms.

Extended Triangle Pose

Extended Triangle Pose (Utthita Trikonasana) is a standing pose that targets various muscle groups, including the wrists and forearms. This pose stretches and lengthens the muscles while providing a gentle release of tension in the wrists and forearms.

To practice Extended Triangle Pose:
  1. Start by standing with your feet wider than hip-width apart, with one foot turned out and the other foot slightly turned inward.
  2. Extend your arms parallel to the ground, in line with your shoulders.
  3. Engage your core muscles and hinge at your hip, reaching your front hand down towards your front foot.
  4. Rest your front hand on your shin, ankle, or the floor, depending on your flexibility.
  5. Extend your other arm overhead, creating a line of energy from the grounded hand to the fingertips of the extended hand.
  6. As you hold the pose, focus on maintaining a gentle stretch in the wrists and forearms by keeping your arms engaged and extended.
woman in extended triangle pose with block

The Extended Triangle Pose offers a mild stretch in the wrists and forearms while simultaneously working on the entire body, including the legs, core, and spine.

Cow Face Pose

Cow Face Pose (Gomukhasana) is a seated posture that provides a deep stretch for the wrists, forearms, and shoulders. It helps improve flexibility and release tension in these areas.

To practice Cow Face Pose:
  1. Begin in a seated position with your legs extended in front of you.
  2. Bend your knees and place your left foot under your right knee, bringing your left heel towards your right hip.
  3. Cross your right leg over your left, placing your right foot next to your left hip.
  4. Reach your right arm out to the side, bend it, and bring it behind your back, aiming to touch your upper back or reach for your left hand.
  5. Simultaneously, stretch your left arm overhead, bending it and reaching toward the right hand.
  6. If your hands don’t meet, you can use a strap or hold onto a towel or shirt to bridge the gap.
  7. Focus on the gentle stretch in the wrists and forearms as you breathe deeply and relax into the pose.

Cow Face Pose provides a significant stretch for the wrists and forearms, helping to release tension, increase flexibility, and improve the range of motion in these areas.

woman in cow face pose doing yoga for carpal tunnel

Restorative Poses

Restorative poses offer relaxation and rejuvenation.

Child’s Pose

Supported Child’s Pose (Balasana with Support) is a restorative pose that helps release tension in the wrists and promotes relaxation of the mind and body. It gently stretches the wrists while providing a nurturing and calming effect.

To practice Supported Child’s Pose:
  1. Start by kneeling on the floor with your knees slightly wider than hip-width apart.
  2. Place a bolster, folded blanket, or cushion lengthwise between your thighs and gently sit back, resting your hips on the prop.
  3. Extend your arms forward, allowing them to rest on the prop with your palms facing down.
  4. Lower your forehead onto the prop or the mat, allowing your neck to relax.
  5. Relax your entire body and surrender into the pose, focusing on the gentle stretch and release in the wrists.
  6. Breathe deeply and allow any tension or stress to melt away.

Supported Child’s Pose provides a gentle stretch for the wrists, forearms, and shoulders while offering a sense of comfort and relaxation to the mind and body.

Corpse Pose

Corpse Pose (Savasana) is a classic restorative pose that allows for complete relaxation and restoration. While it doesn’t directly target the wrists, it is beneficial for overall relaxation, including the wrists, hands, and entire body.

To practice Corpse Pose:
  1. Lie down on your back with your legs extended and slightly apart, and your arms resting alongside your body with palms facing up.
  2. Close your eyes and consciously relax each part of your body, starting from your toes up to the top of your head.
  3. Allow your breath to become natural and observe the sensations in your body as you surrender to the pose.
  4. Focus on releasing any tension in the wrists and forearms, allowing them to soften and relax completely.
  5. Remain in this state of deep relaxation for several minutes, enjoying the sense of restoration and tranquility.

Corpse Pose provides an opportunity for complete relaxation, allowing the body and mind to rejuvenate and restore balance.

woman in savasana outside

Precautions and Modifications

As with any physical practice, it is crucial to listen to your body and avoid overexertion. If you are new to yoga or have limited wrist mobility, consider modifications to suit your needs.

For example, you can perform poses on your forearms instead of placing weight on your hands.

Remember, it’s always wise to consult a yoga instructor or healthcare professional to ensure a safe and effective practice tailored to your specific condition.


By embracing the benefits of yoga, including improved circulation, strength, flexibility, stress reduction, and mind-body connection, you are taking proactive steps to alleviate discomfort from conditions like carpal tunnel syndrome.

Remember to approach your practice with mindfulness, and never overexert yourself. Take your time and honor your body’s limits.

Incorporating yoga into your daily routine can make a significant difference in managing carpal tunnel syndrome.

Consistency is key. Aim for regular practice, even if it’s just a few minutes each day.

As you progress, you may gradually increase the duration and intensity of your yoga sessions. To discover more ways that yoga can be used to prevent injury and enhance recovery, consider browsing through our library of resources.

Photo of author
John Cottrell is an Experienced Registered Yoga Teacher and Certified Yoga Therapist residing in Salt Lake City, Utah.

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