MANIBANDHA CHAKRA
(Wrist rotations)
Sit in a comfortable cross-legged position and keep the back straight. This can also be done sitting on the chair.
Extend the arms forward, shoulder-distance apart. Make a fist with the thumb inside, and keep the elbows slightly bent.
Breathing normally, rotate the wrists clockwise 10 times and then anticlockwise 10 times.
Rest the arms on the thighs.
Benefits: Relieves tension around the wrists, created with prolonged use of the computer. It also releases the muscles around the neck.
PADHASTASANA (Forward Bend)
Stand with legs hip-distance apart, both hands on the waist.
Inhale; elongate the spine, and on an exhale extend forward from the hips, bending the knees if the hamstring is tight. Place the finger tips on the floor, making mountains of them.
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 exhale, pressing the toes on the palms and coming 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.
Benefits: This releases tension from the wrist as you are applying gentle pressure on the wrist with the toes.
ANJALI MUDRA (Prayer pose)
Variation 1
Sit in a comfortable cross-legged position, keeping the spine elongated. Close your eyes and focus on the breath.
Inhale and raise your arms up and as you exhale, join the palms in front of the chest in a namastey position, with the elbows bent.
Inhale; press the palms tightly together and on an exhale release the tightnesss. Repeat this 10 times.
On the last repetition hold the palms tightly for 10 seconds and then release. Bring the arms down and place them on the thighs, palms facing upwards and fingers relaxed.
Variation 2
Inhale; raise the arms up and on an exhale drop the shoulders forwards and take the arms behind the back to do a namastey behind the spine, elbows bent. If this is difficult, make fists with your fingers and press the knuckles together.
Hold the pose for 10 breaths; then release.
Benefits: This pose reduces the stress around the wrist and neck and releases pain that come with the carpal tunnel syndrome.