The part of the body we hardly think about, yet is one of the most used and complex joints, needs strengthening too
Padahast asana (forward bend)
- Stand with legs hip distance apart, both hands on the waist.
- Inhale; elongate the spine and as you extend forward from the hips, exhale. Bend the knees if the hamstring is tight. Place the finger tips on the floor making mountains of the hands.
- Inhale; extend the spine and as you exhale open the palms towards the ceiling and turn the fingers towards the toes. Lift the toes and slide the palms under the feet. Make sure that the toes touch just below the wrist.
- Inhale; lengthen the spine and as you exhale, press the toes on the palms, coming further forward.
- Stay in this pose for 5 to 8 breaths. Inhale; lift the head up, and release the palms.
- Exhale; lift the torso up and place the palms on the waist.
This pose allows you to do self-traction on the wrist, which releases tension from the wrists and stretches them.
Bidal asana (cat-cow)
- Get onto your knees, keeping them hip-distance apart. Place the palms on the floor, shoulder-distance apart, making sure that the wrist and the shoulders are in line.
- Now turn the palms upside down so they face the ceiling and point the fingertips towards the knees.
- Inhale; pressing the turned palms firmly on the floor, pull the lower spine inwards towards the floor, and lift the head up to gaze at the tip of the nose, opening the chest and moving the shoulders back.
- Exhale; press on the turned palms and tuck the chin in contract the abdominal muscles and the rib cage to round the spine.
- Repeat this movement 10 times; rest.
This pose releases tension from the vertebrae of the spine, the shoulders and the chest. It puts a slight pressure on the wrist and releases tension form the joint.
- Sit in a comfortable cross-legged position, with the spine straight. Soften the facial muscles and relax the shoulders.
- Lift the arms and join the palms together in namastey position close to the chest.
- Inhale; pull the abdominal muscles in and elongate the spine.
- Exhale; press the palms together and let the shoulder blades drop down towards the hips. Inhale; release the press. Exhale; press again.
- Repeat this 10 to 20 times; relax.
The pressing of the palms releases all the tension that is created on the wrist and shoulders and relaxes them.
Source: The Hindu