Mushtika Bandhana (Hand Clenching) & Manibandha Naman (Wrist Bending)

Titli Asana – Ardha & Poorna (Half and Full Butterfly
April 5, 2020
Note to Self – (not to media)
July 8, 2020

Mushtika Bandhana (Hand Clenching) & Manibandha Naman (Wrist Bending)

Mushtika Bandhana (hand clenching)


Sit in the base position or a cross-legged pose.
Hold both arms straight in front of the body at shoulder level.
Open the hands, palms down, and stretch the fingers as wide apart as possible.
Close the fingers to make a tight fist with the thumbs inside.
The fingers should be slowly wrapped around the thumbs.
Again open the hands and stretch the fingers.
Repeat 10 times.

Breathing: Inhale on opening the hands. Exhale on closing the hands.

Awareness: On the breath, mental counting, stretching sensation and movement.
Manibandha Naman (wrist bending)

Remain in the base position or a cross-legged pose.
Stretch the arms in front of the body at shoulder level.
Keep the palms open and fingers straight throughout the entire practice.
Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing toward the ceiling.
Bend the hands forward from the wrists so that the fingers point toward the floor.
Keep the elbows straight throughout the practice.
Do not bend the knuckle joints or fingers.
Bend the hands up again for the next round.
Repeat 10 times.

Breathing: Inhale with the backward movement. Exhale with the forward movement.

Awareness: On the breath, mental counting, movement in the wrist joint and stretching of the forearm muscles.
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