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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

Wrist Joint Rotation in Yoga - Manibandha Chakra is a part of the Pawanmuktasana Series I. This group of Yoga poses is also known as the antirheumatic poses. 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. Wrist Joint Rotation in Yoga - Manibandha Chakra is one of the poses in the full sequence (list below)

The sequence and all Antirheumatic Yoga poses – Pawanmuktasana part 1

  1. Padanguli Naman (Toe bending)
  2. Goolf Naman (Ankle bending)
  3. Goolf Chakra (Ankle rotation)
  4. Goolf Ghoornan (Ankle crank)
  5. Janu Naman (Knee bending)
  6. Janu Chakra (Knee Crank)
  7. Ardha Titali Asana (Half Butterfly pose)
  8. Shroni Chakra (Hip rotation)
  9. Poorna Titali Asana (Full butterfly yoga pose)
  10. Mushtika Bandhana (Hand Clenching)
  11. Manibandha naman (Wrist bending)
  12. Manibandha Chakra (Wrist joint rotation)
  13. Kehuni Naman (Elbow bending)
  14. Kehuni Chakra (Elbow rotation)
  15. Skandha Chakra (Shoulder socket rotation)
  16. Greeva Sanchalana (Neck movements)

We hope you found this article on Wrist Joint Rotation in Yoga - Manibandha Chakra useful. This is intended to give you a detailed information on Wrist Joint Rotation in Yoga - Manibandha Chakra, how to do Wrist Joint Rotation in Yoga - Manibandha Chakra, including its benefits, and precautions.

1 thought on “Wrist Joint Rotation in Yoga – Manibandha Chakra”

  1. It’s a very detailed and informative post on Manibandha Chakra. Also liked the way Pawanmukatasana series has been presented on the world yoga forum. It has helped me a lot and also helped me understand the importance of these poses. Pawanmukatasana series I is great for beginners in Yoga. What is surprising is that most people are not aware of this including many Yoga instructors in my country. Thanks again for compiling Yoga poses in such a simple and nice manner.

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