Manibandha shakti Vikasaka (Wrists)

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  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti):Tadasana

II. Practice

Stage 1 (Arms stretched in front)

  • Stretch your arms straight in front of the chest at shoulder level, keeping them parallel to the ground .
  • Make tight fists of your hands (palms facing down).
  • Now, move the fists up and down vigorously from the wrists.
  • Repeat 10 rounds.

Stage 2 ( Arms bent)

  • Stretch your arms sideways at the shoulder level, keeping them parallel to the ground.
  • Now bend them at the elbows and bring the hands near the chest, palms facing downwards.
  • Make loose fists of your hands and move them up and down from the wrist with force.


  • The movement should be from the wrists and forceful and vigorous.
  • While bringing your fists up and down , try to touch the forearm.
  • Keep the arms as stiff as possible.

III. Breathing  Normal breathing.