Wrist Joint Rotation in Yoga – Manibandha Chakra

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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 is a simple and effective yoga practice that helps to activate and balance the Manibandha Chakra, also known as the wrist chakra or bracelet chakra. The Manibandha Chakra is located at the wrist joint and is associated with the element of air, the sense of touch, and the emotions of compassion and forgiveness.

Overview

English NameWrist Joint Rotation
Sanskrit NameManibandha Chakra
Hindiमणिबंध चक्र
MeaningThe term “Manibandha” is a Sanskrit word that means “mind binding” or “bonding of the mind.”
Base positionSitting
Repetitions10
Duration2 mins
Body PartWrists, Forearms
CategoryPawanmuktasana series 1
Category (English)Antirheumatic yoga poses
BenefitsLoosed the tension in the wrists.
Manibandha Chakra (Wrist Joint Rotation) overview

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.

One response to “Wrist Joint Rotation in Yoga – Manibandha Chakra”

  1. Alex Avatar
    Alex

    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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