पार्श्व बकासन

Wrist Injury / Carpal Tunnel

Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.

Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.

Shoulder Injury

Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.

Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.

Back Injury / Back Pain

Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.

Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.