Strike the Right Yoga Pose to Heal Carpal Tunnel Completely

Updated on November 20th, 2019
Carpal Tunnel

Carpal Tunnel Syndrome is when you have pain in your hand because of the compressed median nerve. The treatment involves relaxing the muscles of your hand and taking the pressure off the nerve that causes pain. A physician will help diagnose you and plan the treatment. While there are alternative treatments for this condition, yoga for carpal tunnel syndrome gives you the best results.

Yoga has multiple benefits. It helps in the overall fitness of the body, maintains the shape of your body, and keeps you active. Yoga can fix many diseases that otherwise would involve medicines, surgery, and other painful methods.

Did You Know?

  • It is estimated that everyone suffers from Carpal Tunnel Syndrome at least once in their lives.
  • It is suggested that women are more prone to suffer from Carpal Tunnel Syndrome.
  • Yoga for carpal tunnel involves all painless exercises that rectify the pain.

How Can Yoga Relieve Your Carpal Tunnel?

The carpal tunnel consists of ligaments, bone, and tendons that help in keeping your hand flexible. Yoga helps in various ways in the Carpal Tunnel. Research says that people who have practiced yoga have successfully reversed the condition compared to those who have opted for alternative treatments.

Yoga focuses on making your body fit.

  • It stretches the muscles and increases the blood circulation in the body.

The yoga postures for Carpal Tunnel aims in strengthening the body and helps in reducing the pain caused by Carpal Tunnel Syndrome.

  • The yoga poses, and the duration must be decided by a trained yoga practitioner only to get a positive outcome.

The practitioner should be able to decide on the yoga regime for you, depending on the severity of pain, inflammation, and other symptoms.

[Also Read: Top 5 Natural Remedies to Relieve Carpal Tunnel]

Yoga Poses to Abolish Carpal Tunnel

Here are the following yoga exercises and poses for treating Carpal Tunnel Syndrome.

1. Puppy poses

Puppy poses 

Lie down on the yoga mat placed on the floor.

Place your knees and elbows on the mat. Extend your arms and place your palm facing the floor. Stretch your arms in the front until they are straight. The head must be placed behind the elbow. Keep your back straight. Stay for 5 minutes. Relax. Repeat five times.

2. Anjali Mudra or “Prayer position”

This position(1) stretches the median nerve in your wrist and helps in reducing pain.

Place both your hands near your chest by putting both the palms together. Now press the hands against each other.

Maintain this position for 2 minutes and then repeat five times.

[Also Read: Top 10 Intense Essential Oils for Carpal Tunnel]

3. Reversed Namaste

Reversed Namaste 

You will have to bend your wrist completely.

Bend your hands behind your back: elbows out and palms facing each other.

The hand position should be in a prayer pose but behind your back.

Bend forward and hold this position for 1 minute and then relax.

4. Eagle Pose

You could do this in a standing or sitting position.

Use your right arm to place it under your left one and wrap your elbows and wrists. The palms should face each other. Put your elbows down and wrapped wrists to your chest. Hold for 30 seconds.

Raise your right arm and bend your elbow to fall behind the shoulder.

Bend the left arm and bend the elbow trying to touch the fingers of the other arm. Try to clasp the fingers and hold the position for a minute.

[Also Read: Best Stretches That Help to Treat Carpal Tunnel]

6. Bow Pose

Bow Pose

Lie down on the yoga mat on your stomach.

Bend your knees and stretch your hands to grab your foot.

Inhale and push your body up. Press your foot with your hands and hold the position for 10 seconds.


Yoga for Carpal Tunnel has no side-effects and only gives benefits to your body. But if the condition worsens, you must stop practicing yoga. Do not practice yoga without guidance from a yoga trainer.

It is advisable not to try these poses during pregnancy.

Consistency is the key to achieve results. If you are practicing Yoga for Carpal Tunnel, set a routine. Yoga stretches your body and hands and gives your brain and mind a boost in energy.

Carpal Tunnel is not a life-threatening disease but before you choose Yoga poses, ensure that you have all underlying causes for the condition ruled out.

You can also prevent yourself from this condition by taking breaks in between workouts to give your hands some rest and avoiding work that stresses the median nerve. Yoga will strengthen and tighten the muscles. What are you waiting for? Go ahead and chalk out your yoga plans now.


1. Can Yoga Treat Carpal Tunnel Syndrome?

Yes. Yoga is known to alleviate all symptoms of the syndrome completely.

It is important to choose the right poses for your pain and maintain regularity in it. The prayer position is one of the most effective yoga poses for the syndrome.

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