When wrists ache in Downward Dog it is usually a load issue, not a you issue. Share the work with shoulders and legs, and the pose becomes strong and comfortable.

Wrist discomfort often comes from collapsed weight in the hands and locked elbows. A few clear adjustments—spreading the fingers, rooting through the knuckles, softening the elbow joints, and lifting from the forearms—move load up into the shoulders and back into the legs. Add props if angles feel sharp, and let breath set a steady rhythm so the body organizes instead of bracing.

Plant the whole hand, especially the first knuckle ridge under index and middle fingers. Soften the elbows so the inner elbows face slightly toward each other. Lift gently from forearms and broaden the collarbones.

When shoulders share the work, wrists stop yelling.

Keep the base wide, the elbows soft, and the breath steady

Practice these tweaks for a few weeks. Most people feel the pose lighten, shoulders take their role, and wrists go quiet. If a day is particularly sensitive, prop up, bend the knees, and let the shape serve the breath, not the other way around.

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