My wrists hurt when I do down dog and so I’m unable to hold the position. Is there a modification I can do that would address this issue?
Several.
Can you please provide some background about yourself.
When these sorts of inquiries are made, unless the Original Poster is looking for random feedback (which most of us are not) it is appropriate to give certain intake info. That would be your age, gender, fitness level, and well being. Other things are less critical (for this question) but it’s always helpful to get a sense of your practice (vinyasa, Iyengar, Anusara et al) and it’s nature (duration, actions, asana sequence(s)).
There are several mods but I’d like to wait to get into those until I know some of the info listed above so I can provide what might be appropriate for you.
I’m a 32 year old female suffering from depression and chronic fatigue along with an old back injury that flares up if you look at it wrong.:> I practice yoga (by watching dvd’s) off and on. I usually only do it when my body starts to hurt or I’m feeling stressed out. Whenever I start back up, I have to start out slowly, by even resorting to doing senior’s yoga. I haven’t done it in months, but I’ve always had trouble holding the down dog pose because my wrists are weak and I need a modification I can do until my wrists have time to get stronger. Does that give you the info you need? I don’t do any particular vinyasas. Just whatever’s on the video I’m watching. I guess it’s mostly Hatha yoga. Thanks.
Yes thank you for the added info. Paints am uch clearer picture of you for me.
There are several ways to modify. You can alter the pose completely, let’s call that “substitution”. Or you can make subtle changes in order to still do Adho Mukha but in suach a way that it protects your wrists. Let’s call that “modification”.
Frequently it is the angle of the wrists (coupled with weight bearing) in Adho Mukha that causes issue. There is a wooden wedge board that changes this angle. That would be my first go. The second are gripitz. They are foamy dumbell looking things (which I am sure you can google) that allow you to hold rather than press the hands. There is no flexion in the wrists and that alleviates some issues. These are modifications.
Substitutions would bring you to a wall or table. Ardha Uttanasana (called by some) has you standing facing the wall with the palms flat and the body at a right angle. Thighs perpendicular to the floor, spine parallel. The same can be done on a chair or table top. Perhaps a google images search for “modified down dog” might give you a better visual.
If your wrists are weak I’d get a pair of the gripitz.