Wrist bending


  • 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

  • Bend both the knees, draw the legs along the ground, to bring the soles of the feet to press each other and the heels touch the perineum.
  • Completely relax the inner thigh muscles.

II. Practice

  • Bend the hands backwards from the wrists as if pressing the palms against a wall with the fingers pointed towards ceiling.
  • The bend the hands forwards from the wrists so that the fingers point towards the floor.


  • Keep the palms open and fingers straight throughout the practice.
  • Keep the elbows straight throughout the practice.
  • Do not bend the knuckle joints or fingers.
  • Keep the back, neck, and head straight and still.

III. Breathing

  • Inhale with backward movement. Exhale with forward movement.