Wrist joint rotation
- Sit in the Seated Base Position (Prarambhik Sthiti).
Stage 1
- Extend the right arm in front of the body, shoulder height.
- Make a loose fist with the right hand, the thumb inside.
- This is the starting position
- Mindfully rotate the fist from the wrist, keeping the fist facing downward throughout the rotation.
- Make as large a circle as possible whilst keeping the elbow and arm straight and still.
- Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
- In the same way practice with the left wrist.
Stage 2
- Extend both arms in front of the body with the fists loosely clenched.
- Keeping the arms straight and at shoulder level.
- Rotate the fists together in the same direction.
- Practice 5-10 times in each direction.
Stage 3
- Practice as in stage 2.
- Rotate the fists in opposite directions.
- Practice 5-10 times in each direction.
Breathing
- Inhale with the upward movement.
- Exhale with the downward movement.
Awareness
- The movement in the wrist joint.
- The stretching sensations experienced in the forearm muscles.
- Synchronizing the movement with the breath.
Benefits
- Increases range of motion in the wrist joint.
- Stretches the forearm muscles.
- Relieves tension caused by prolonged writing or typing.
"Progression
- Try practicing with a coin on the wrist!