Wrist joint rotation

 Manibhanda Chakra

• 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!