Strengthen arms to make down dog and plank easier

[EighteenBaldingStars]

I am getting back in to yoga after a big break and getting awfully heavy and out of shape.

I am really struggling with poses which put pressure on my hands, wrists and shoulders.

Wondering what I can do to gently build strength in them so I can hold down dog and plank. I used to be able to, but the extra weight and weak wrists are making it really difficult.

I'm the same ..it's really hard

It's so depressing isn't it? I've been doing the hands free yoga sessions on YouTube and they are actually really good. But I would like to work towards being able to do a normal yoga class without going into child's pose every time they do a vinyasa. But maybe that's what I have to do.

I was thinking maybe a dumbbell routine might help? They're a lot lighter than I weigh! So would be less stress on my wrists and hands which are a bit funked from a desk job with a lot of furious typing

I sometimes use my 5kg dumbbells as hand supports doing plank, push-ups and downdog. It takes the pressure off my wrists.

The only weights exercise I can think of that might help is a wrist curl. You might be better off just doing the poses outside of classes and gradually building up how long you hold them.

I have the same problem and found that doing some light dumbbell routines has strengthened my arms and really helped with downward dog, still struggle with plank though.
I also have sore tight wrists from using a keyboard. I found a good routine on youtube for stretching and strengthening wrists. Unfortunately I haven't managed to do it consistently enough to see a difference. Must set reminders to do it on my wfh days.

Would it help to plank on your elbows rather than wrists?

Have you tried standing up pressups. Use a wall or counter top, (whilst making dinner or cup of tea) start with small dips and increase as you get more comfortable.

What about some cats? On hands and knees and round your back. You can move in and out e.g. round your back, sit back towards your feet, straighten your back and come forward looking forward. You are weight bearing but less weight as knees forward and moving in and out is easier on the wrists.

I'm the same. I used to find plank so easy, it was like a rest. Now I am shaking after 30 seconds.

I'm going to do dumbbell snatches, laydown press ups and... planks and down dogs! The more we do them, the stronger we'll get at them. Also commandos which I now hate but they are good at building strength.

Following with interest as I have the same problem, horribly weak wrists. I quite often make fists instead of flat palms and that helps but I do think I could do with some actual strengthening instead of workarounds!

Elbows and forearms, I should have said. Otherwise b**y uncomfortable!

Press ups on an incline might help? Or start with a wall if incline too difficult. Or just start with down dog for just a few seconds and build up gradually. Also try some core workouts on your back (dead bugs, toe taps etc) as it's more likely lack of core strength that's making it seem so much harder.

It’s important not to dump all your weight through your wrist into the heel of your hand. Try to spread the weight over your hand- fingers and ball of your hand should be involved as well. Making sure the whole hand is engaged takes pressure off the wrist.

Thanks for all of these! Really helpful. Yes, planks and especially downdog used to feel like a rest - now I can't even do downdog for long 😩

Regular and consistent practice will give you surprisingly quick progress.

Can you do just 10 minutes but every day? Just some cat / cow then up into DD, relax back into extended child, up into plank on elbows, back up into DD if you can, child, plank etc

Every single day.

Just for as long in each pose as is comfortable. Slowly try to hold each one a tiny bit longer and reduce time in child.

There's no sense doing anything else! If your goal is to do more yoga then do more yoga

I've been doing daily yoga (Flow with Adriene - see other thread). It has quite a few planks and I found them really hard at first but I am pleasantly surprised that second time round (I am doing the same routine in February) they are getting easier along with downward dog. I would suggest doing this as it's not just a question of strength but position. Don't force it though. If it actually hurts, come out of the pose for a bit - I do this all the time! - but it does get easier.

Have you tried folding your mat so the base of your hand is slightly higher than fingers? Or using blocks in DD? I do second @FusionChefGeoff in that it comes in time but don’t push it,come in and out of poses. I do that all the time,I’m coming back to longer practices after a break & it’s been quite a shock how tough the basics are on my wrists& shoulders. I’ve been practicing sporadically for 30 years and I’ve finally got past my ego to give myself grace & take breaks/ come off my wrists. Sometimes child’s pose ,sometimes kneel