Wrists, ankles, shoulders and lower back

Downward Dog: Hands on Blocks

Blocks under your hands reduce wrist extension, making this decompressive pose accessible for sensitive wrists while maintaining all the spinal and shoulder benefits.

How to do it

1. 1

   Set two blocks about shoulder width apart

   Use the lowest or middle height, front edges level. Raising your hands means your wrists bend less than they would flat on the floor.

2. 2

   Place your hands on the blocks and wrap the edges

   Curl your fingers over the front edge so the block cannot slide, and press through the whole hand rather than the heel of it.

3. 3

   Tuck your toes and press down into the blocks

   Push down into the blocks and send your hips towards the ceiling. Soften your knees as much as you need to keep the back long.

4. 4

   Check your weight is not stacked into your hands

   Shift a little back towards your feet so the load is shared. Your shoulders stay wide and your neck stays soft.

5. 5

   Hold for 60 to 90 seconds

   Come down to your knees between rounds. If a block tips or shifts, reset it before going back in.

What to watch for

Pins and needles, numbness or a dull ache creeping into your hands. Come out, shake the hands loose, and try a taller block or a slightly different hand angle before you go back in.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Downward Dog versions in one place, ordered from gentlest to strongest.

• Downward Dog: Bent Knees
• Downward Dog: Chair Supported
• Downward Dog: Classic
• Downward Dog: Forearms (Dolphin)
• Downward Dog: Hands on Wall
• Downward Dog: Movement

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.