Wrist bending

Manibandha Naman

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Straighten the arms in front of the body, shoulder height.
  • Open the palms of the hands and have the fingers together and straight.
  • As if pressing the palms against a wall, bend the hands backward from the wrists, fingers point upwards.
  • Hold for a moment then bend the hands forward from wrists so that the fingers point towards the floor.
  • Practice 5-10 times.


  • Inhale to raise the fingers upwards.
  • Exhale to point the fingers towards the floor.


  • The movement in the wrist joint.
  • The stretching sensations experienced in the forearm muscles.
  • Synchronizing the movement with the breath.

Practice note

  • Keep the elbows horizontal to the floor and have the fingers together and straight throughout the practice.