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MANIBANDHA NAMAN
BSY
Practice 13: 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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