We're regularly on our hands in yoga. An area that benefits from all this strength building, but also could complain after a few hours if you don't take care! This blog also works for typists!
I've been using these tips to protect my hands as I do 3-4 hours yoga a day- with no pain whatsoever!
This tip is about bearing the weight through all the hand. In particular if you imagine your palm to be a square, the bottom corners to be the wrist, the top corners the index finger knuckle and the little finger knuckle and you press through those. You should have a natural arch (when hand standing) and weight evenly distributed through your palms and even in your fingers (especially in down dog)
2) Stretch it
Often we are extending the wrists in yoga. I.e. Fingers back to back of forearm. And as you're doing yoga already you know that stretching is worthwhile! So do a stretch for your hands!! I recommend puppy paws where you kneel and curl your fingers and hands in like a begging puppy. If you feel silly then circling your wrists also works!
3) If in doubt leave it out!
If it so happens your hands fatigue then it's not a competition of strength- it's yoga! So leave it out. You can adapt by going onto clenched wrists or forearms first on most poses. Or you could take child's pose and leave it altogether. Remember keep the breathing and sense withdrawal going when you skip a pose- and you'll still get the mental and calming benefits of yoga!
Happy healthy hands!