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Wrist Join Rotation in Yoga - Manibandha Chakra, how to do Wrist Join Rotation in Yoga - Manibandha Chakra, benefits of Wrist Join Rotation in Yoga - Manibandha Chakra, and precautions.

Wrist Joint Rotation in Yoga – Manibandha Chakra

Wrist Joint rotation in yoga also known as Manibandha Chakra is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on hands. It is a simple asana, usually practiced at the starting to easily get into more complex asanas. It also carries many benefits and has a specific method, which we’ll be discussing in this post.

How to do Wrist Joint Rotation in Yoga – Manibandha Chakra

Stage I

  • Sit in a comfortable cross-legged pose, and keep the back straight.
  • Extend the right arm forward at shoulder level.
  • Make a loose fist with the right hand, with the thumb inside.
  • This is the starting position.
  • Slowly rotate the fist about the wrist, ensuring that the fist faces downward throughout the rotation.
  • The arms and elbows should remain perfectly straight and still. Make as large a circle as possible.
  • Practise 10 times clockwise and 10 times anti-clockwise.
  • Repeat the same with the left fist.

Stage 2

  • Extend both arms in front of the body with the fists loosely clenched.
  • Keep the arms straight and at shoulder level.
  • Rotate the fists together in the same direction.
  • Practise 10 times in each direction.

Stage 3: 

  • Practice as in stage 2.
  • Rotate the fists in opposite directions. Practise 10 times in each direction.

Breathing pattern while doing Wrist Joint Rotation in Yoga – Manibandha Chakra

  • Normal breathing throughout the practice.

Benefits of Wrist Joint Rotation in Yoga – Manibandha Chakra

The following are the 3 main benefits of doing the wrist join rotation in yoga (also known as manibandha chakra)

  • Loosens the wrist joint. 
  • Relieve tension caused by prolonged writing, typing, and so on.
  • Prepares you for more complex yoga poses

Precautions

  • Stop if any unusual pain is experienced.

Antirheumatic Yoga Poses – Pawanmuktasana Part 1

The antirheumatic poses in yoga also known as Pawanmuktasana series part 1 are a group of poses concerned with loosening up the joints of the body. These poses are excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised. Pawanmuktasana parts 1,2,3 in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.

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