A few weeks ago after a devoted student approached me in search of an answer to his yoga anatomy question. I am always excited to chit chat with students after class and help them solve a yoga related problem.
John wanted to know why the pads of his thumbs were hurting during down dog and sometimes in chaturanga. He said on some days the soreness continued after class and lingered for a day. This is a common problem that has an easy fix, but not all students and instructors are aware of the problem. After applying my suggestions (described below), John returned next week and said he immediately felt relief in his hands.
The root of the problem is when we over stretch our thumbs away from the palm. It is common to hear an instructor say "spread your fingers wide apart". This is not an incorrect statement, but without some fine tuning could leave you feeling tender in the padding where the thumb connects to the palm of the hand.
There are three muscles that help the thumb move in and out. Abductor pollicis brevis, flexor pollicis brevis, and adductor pollicis. When any of these three muscles are over stretched you will start to feel discomfort around the thumb. The adductor pollicis is responsible for bringing the thumb back in toward the palm and is often the culprit in this sore situation.
To avoid over stretching the muscles of the thumb in downward facing dog, chaturanga, handstand, (or any pose where the hands are making contact with the earth and bearing weight) let the fingers spread apart, but don't over exaggerate the extension of the thumb into an unnatural state. Notice when you gently hold your hand up without straining the fingers, the thumb naturally points forward not out to the side. Keep an open yet natural thumb position on your mat and your hands will thank you.
Photo on left demonstrates over extended thumb. Photo on right demonstrates a natural hand position that I suggest using on the mat. Try this small adjustment next time you practice and notice the difference.
Natalie Sabin is Co-Founder of Soul Stretch Mobile Yoga. A mobile movement in Cleveland, OH that brings yoga out of the studio setting and into the community. Soul Stretch offers classes conveniently to more people than ever before. Have a yoga related question? email Natalie: sabin.natalie@gmail.com
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