Yoga Yoga Poses Yoga Asanas Wrist Bending

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Wrist bending exercises in yoga focus on increasing the mobility of the wrists by bending and stretching the wrist joints.

Wrist Bending Steps :

1. Start by sitting in a comfortable position with your legs crossed such as in Sukhasana (easy pose) or Padmasana (lotus pose). You can even sit on a chair and do these exercises.
2. Be attentive to your entire body and make sure you keep your spine erect and neck straight and looking forward.
3. While keeping your eyes open, stretch out both your arms sideways, and keep them at shoulder level.
4. Now concentrate on moving the hands upwards and downwards from the wrist joint.
5. While inhaling deeply, raise the hands upward from the wrist joint with the fingers together and pointed towards the sky. The palm should remain visible while doing this.
6. Now exhale and turn the hand downwards from the wrist joint so that the fingers now point to the floor.
7. Repeat this sequence at least 10 times, preferably with one hand at a time.
8. After completing the exercise, relax and place both hands on the knees.
9. Now concentrate on the wrist joints while keeping your eyes closed.
10. Try to concentrate on the stretching sensation of the muscles in the forearm.
11. Open your eyes and prepare yourself for the next set of yoga exercises.

Wrist Bending - Precautions :

• Ensure that you do not bend or turn the fingers while doing wrist bending in yoga as this can stretch the joints in the wrist beyond their normal range of motion. This can aggravate other problems like Carpal Tunnel Syndrome.
  
  
• Avoid locking your elbows while doing wrist bending exercises. You should engage your tricep muscles rather than your elbow joints.
• Avoid jerky movements of the wrist joints as these can cause unwanted strain and even injuries.
• People suffering from wrist injuries like fractures should avoid doing these exercises.

Beginner’s Tip For Wrist Bending :

• Remember to sit comfortably while doing the wrist bending exercises.
• Ensure that you inhale while moving the wrist joint upwards and exhale while moving them downwards.
• Concentrate on the breathing and count the repetitions mentally.

Benefit to Body Part :

• The range of motion of the wrist joints improves with the regular practice of these simple exercises.
• The strength and flexibility of the wrists increases considerably and the joints loosen up well.
• They help in strengthening and toning the hands.
• They relieve pain in the shoulders and upper back and are especially beneficial to individuals who work long hours typing.

Therapeutic Applications :

• You can prevent painful health problems like osteoarthritis and rheumatoid arthritis by regular practicing these exercises.
• These exercises are beneficial to people suffering or recovering from tendonitis as they help in strengthening the wrist joints.
• They help in improving and increasing the blood circulation in the hands.
• They also help relieve elbow pain effectively.

Variations for Wrist Bending :

• Along with working the wrist joints, you can also work your neck muscles simultaneously by turning the neck outwards in the opposite direction of each hand.

Preparatory Poses for Wrist Bending :

• Easy Pose (Sukhasana)
• Lotus Pose (Padmasana)

Follow Up Poses

• Wrist Joint Rotation(Manibandha Chakkra)
• Hand Clenching(Mushtika Bandhana)
• Elbow Rotation(Kehuni Chakkra)

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Wrist Bending

• Sun Salutation
• Headstand
• Inverted Triangle Pose
• Hand to Foot Pose
• Lion Pose
• Head to One Knee Pose
• Head to Knees Pose
• Camel Pose
• Sage Marichi Twist Pose
• Half Lord of the Fish Pose
• Inverted Leg Stretch Pose
• Shoulder Stand
• Plough Pose
• Inclined Plane
• Boat Pose
• Fish Pose
• Wheel Pose
• Bridge Pose
• Downward Facing Dog Pose
• Cobra Pose
• Bow Pose
• Locust Pose
• Eagle Pose
• Peacock Pose
• Crow Pose
• Corpse Pose
• Yoga Balance Asanas
• Yoga Asanas For Spine
• Yoga Asanas in Chair
• Basic Yoga Asanas For Stomach
• Yoga Asanas For The Neck
• Yoga Asanas For Depressed
• Yoga Asanas For Beginners
• Sequencing Yoga Asanas
• One Legged King Pigeon Pose - Eka Pada Rajakapotasana
• Reclining Bound Angle Pose - Supta Baddha Konasana
• Eight Angle Pose - Astavakrasana
• Hand Clenching
• Side Crane Pose - Parsva Bakasana
• Ankle Rotation
• Circle pose - Mandalasana
• Dolphin Plank Pose
• Half Frog Pose - Ardha Bhekasana
• Four-Limbed Staff Pose - Chaturanga Dandasana
• Extended Puppy Pose - Uttana Shishosana
• Supported Headstand - Salamba Sirsasana
• Pendant Pose - Lolasana
• Shoulder-Pressing Pose - Bhujapidasana
• Ankle Bending
• Standing Half Forward Bend
• Side-Reclining Leg Lift
• Standing Yoga Seal
• Shiva Twist
• Upward Salute
• Intense Side Stretch Pose
• Wild Thing
• Great Hand Posture
• Upward Bow
• Warrior Seal
• Spread Leg Forward Fold
• Legs-Up-the-Wall Pose
• King Pigeon Pose
• Arm Pressing Posture
• Upward-Facing Dog
• Crocodile Pose
• Feathered Peacock Pose
• Reclining Angle Pose
• Reclining Hero Pose
• Half Headstand Pose