Manibandha Chakra (wrist joint rotation)

Manibandha Chakra (wrist joint rotation)


Remain in the base position or a comfortable cross-legged pose, but keep the back straight.

Stage 1

  1. Extend the right arm forward at shoulder level.
  2. Make a fist with the right hand, with the thumb inside.
  3. The left hand may be used as a support if necessary.
  4. This is the starting position.
  5. Slowly rotate the fist about the wrist, ensuring that the palm faces downward throughout the rotation.
  6. The arms and elbows should remain perfectly straight and still.
  7. Make as large a circle as possible.
  8. Practice 10 times clockwise and 10 times anti-clockwise.
  9. Repeat the same with the left fist.

Stage 2

  1. Extend both arms in front of the body with the fists clenched.
  2. Keep the arms straight and at shoulder level.
  3. Rotate the fists together in the same direction.
  4. Practice 10 times in each direction.

Stage 3

  1. Practice as in stage 2.
  2. Rotate the fists together in the opposite direction.
  3. Practice 10 times in each direction.


The hand and wrist asanas are beneficial for arthritis of the related joints. They also relieve tension caused by prolonged writing, typing and so on.