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 Name | Wrist Joint Rotation |
| Sanskrit Name | Manibandha Chakra |
| Hindi | मणिबंध चक्र |
| Meaning | The term “Manibandha” is a Sanskrit word that means “mind binding” or “bonding of the mind.” |
| Base position | Sitting |
| Repetitions | 10 |
| Duration | 2 mins |
| Body Part | Wrists, Forearms |
| Category | Pawanmuktasana series 1 |
| Category (English) | Antirheumatic yoga poses |
| Benefits | Loosed the tension in the wrists. |
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.