Wrist joint rotation



  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (Sthiti): Dandasana

II. Practice

Stage 1 (One wrist at a time)

  • Extend the right arm forward at shoulder level.
  • Form fist with the right hand with the thumb inside.
  • The left hand can be used as a support if required.
  • Slowly rotate the fist about the wrist.
  • Practice ten times each clockwise and anti clockwise.
  • Repeat the same with the left hand.

Stage 2  (Both wrist together and in same direction)

  • Extend both arms in front of the body with the fists clenched.
  • Rotate both the fists together in the same direction.
  • Practise ten times each clockwise and anti clockwise.

Stage 3 (Both fists together but in opposite direction)

  • Extend both the arms in front of the body at shoulder level.
  • Clench the fists.
  • Rotate the fists together in opposite directions.
  • Practise ten times in each direction.


  • The arms and the elbows should remain perfectly straight and still.
  • Make a large circle as is feasible.
  • Make sure that the palms face downwards throughout the rotation.
  • It can be practised while sitting on a chair or even in Tadasana.