Yoga Poses

Pawanmuktasana Series 1 – Part 4 – Hand & Wrist Asanas

Hand-Clenching-Mushtika-Bandhana

Hand Clenching (Mushtika Bandhana) – Wrist Bending (Manibandha Naman) – Wrist Joint Rotation (Manibandha Chakra)

In the fourth part of the Pawanmuktasana Series 1 (Anti-Rheumatic sequence), asanas that concern the wrists and hands, have been given. The hand and wrist exercises relieve tension caused by prolonged writing and typing and hence are very good for the office people and students. The practice can be easily performed either at home or at the office desk and in any order. It also won’t take much of your time but will yield great benefits.

Hand Clenching (Mushtika Bandhana)

Hand-Clenching

  • Sit in any comfortable pose but with the spine in an upright position.
  • Stretch out both the arms straight in front of the body at shoulder level.
  • Open the hands and stretch all the fingers as wide apart as possible.
  • Make a tight fist by closing all the fingers keeping the thumbs inside.
  • Open the hands and stretch all the fingers again.
  • Repeat the process 5 times.
  • The awareness during the exercise should be on the stretching between the fingers and other impacts that can be felt on the body.

Wrist Bending (Manibandha Naman)

Wrist-Bending-Yoga

  • Sit in the comfortable pose with the spine in the upright position.
  • Stretch out both the arms in front of the body at shoulder level.
  • Open the hands and make the palm flat with the fingers straight.
  • Keep the palms open and fingers straight throughout the practice.
  • Bend the hands backward from the wrists with the fingers pointing toward the ceiling.
  • The idea should be as if you are pressing the palms against a wall.
  • Bend the hands forward from the wrists so that the fingers point toward the floor.
  • Keep the elbows straight throughout the practice.
  • Repeat the process by bending the hands backward and then forward with the fingers pointing up towards the ceiling and then towards the floor respectively.
  • Repeat the process 5 to 7 times.
  • Maintain the awareness at the wrist joint, stretches of the forearm muscles and the resulting impact on the shoulders and upper back.

Wrist Joint Rotation (Manibandha Chakra)

Wrist-Rotation-Exercise

  • Sit in the comfortable pose with the spine in the upright position.
  • Stretch out both the arms in front of the body at shoulder level.
  • Clench both the fists with the thumbs inside.
  • Rotate the fists together in opposite directions.
  • Make 5 to 7 rotations.
  • Rotate fists 5 to 7 times in opposite direction i.e. if the right fist moved in clockwise direction earlier, then next time it will move in the anti-clockwise direction. The left fist will, therefore, move first in the anti-clockwise direction and then in the clockwise direction.
  • Sit with the eyes closed and become aware of the natural breath and then the wrist joint.

Benefits of Hand & Wrist Asana

  • The hand and wrist asanas encourage flexibility and circulation to the fingers, hands, and arms.
  • These exercises strengthen the muscles of the wrists, arms, shoulders, and back.
  • They relieve tension caused by prolonged writing and typing.

For other exercises of Pawanmuktasana Series 1, please open following links also –

Pawanmuktasana Series1 – Part 1 – Toes & Ankle Bending

Pawanmuktasana Series 1 – Part 2 – Ankle & Knee Exercises

Pawanmuktasana Series 1 – Part 3 – Butterfly Yoga Asana & Hip Rotation

Pawanmuktasana Series 1 – Part 5 – Shoulder & Elbow Asanas

Pawanmuktasana Series 1 – Part 6 – Neck Movements

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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