Manibandha Naman is a yoga practice that involves warming up and stretching the wrists and forearms. It is also known as “wrist rotation” or “wrist bending” in English. Manibandha Naman is a simple yet effective practice that can be done by people of all ages and fitness levels to increase flexibility and reduce tension in the wrists and hands.
Overview
| English Name | Wrist bending / Wrist rotation |
| Sanskrit Name | Manibandha Naman |
| Hindi | मणिबंध नमन |
| Meaning | Manibandha Naman is derived from two Sanskrit words: “Mani” meaning “jewel” and “Bandha” meaning “lock”. Therefore, Manibandha Naman can be translated as “wrist jewel lock” or “wrist joint activation”. |
| Base position | Sitting |
| Repetitions | 10 |
| Duration | 2 mins |
| Body Part | Wrists, Forearms |
| Category | Pawanmuktasana series 1 |
| Category (English) | Antirheumatic yoga poses |
| Benefits | Improves grip strength, increases flexibility and strength in the wrists and forearms. |
How To Do Wrist Bending in Yoga – Manibandha Naman
- Sit in a cross-legged pose.
- Stretch the arms in front of the body at shoulder level.
- Keep the palms open and fingers straight throughout the entire practice.
- Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing toward the ceiling.
- Bend the hands forward from the wrists so that the fingers point toward the floor.
- Keep the elbows straight throughout the practice.
- Do not bend the knuckle joints or fingers.
- Bend the hands up again for the next round.
- Repeat 10 times.
Benefits of Wrist Bending in Yoga – Manibandha Naman
There are many benefits of wrist bending (manibandha naman). The primary benefit of it is to relieve tension and stiffness in your wrists, hands, and fingers.
- Increases flexibility and strength in the wrists and forearms.
- Releases tension and stress in the wrists and hands.
- Promotes the flow of prana throughout the body.
- Can be practiced by people of all ages and fitness levels.
- Can be done anywhere and at any time, making it a convenient way
- Can help to prevent and alleviate conditions such as carpal tunnel syndrome
- help to improve grip strength, which can be beneficial for athletes, musicians, and others who use their hands and wrists extensively in their work or hobbies.