Showing posts with label Yoga for Hands. Show all posts
Showing posts with label Yoga for Hands. Show all posts

Yoga Asana for the Hands: Side Plank

Complexity: Suitable for Intermediate Practitioners.

Duration: 15 to 30 seconds in total

The side plank protects your wrists and improves your balance by combining your stomach, knees, and arms. The side plank can be avoided if you have an injury to your shoulder, hand, or elbow.

  1. Begin in a downward dog position. Stand with your elbows directly above your hands and your hips directly above your feet on your hands and knees. Straighten your legs and limbs by pressing your hips broad forward. Allow your neck to follow the straight line of your back from the hips to the top of your head. Slowly and thoroughly inhale.
  2. Lower your hips until your body is straight from head to heels, then move into a plank pose. Bring your feet together so your big toes are in contact. Send your heels down away from your body by flexing your knees.
  3. Shift your right palm to the left until it is under where the body's core was. To help you balance, keep your left fingertips on the deck.
  4. Turn your body to the right by shifting your weight to the outside of your right foot. Stack the left and right feet on top of each other.
  5. On an inhale, tuck your pelvis and extend your left arm when opening your chest. You may either stop with your hand on your hip or begin stretching until your arm is straight up to the horizon. Maintain a straight line between your head and the rest of your spine; do not let your head fall to your shoulder. Your heart and pelvis will be in line with your head, and your body will be a straight vertical line from the top of your head to your bottom.
  6. Exhale and lower your left arm while you roll your straight body back into a plank pose with your arms shoulder width apart after a few breaths. Return to downward-facing dog by raising the hips and resting there, breathing softly and slowly.
  7. Rep the method, this time planking to the left.

Yoga Asana for the Hands: Four-Limbed Staff

Complexity: Suitable for Intermediate Practitioners.

Duration: 10 to 30 seconds

Your arms and wrists will strengthen when you use the four-limbed staff. This posture can be avoided by pregnant women and those who have carpal tunnel syndrome.

  1. Begin in the downward-facing dog position. Get on the hands and feet, elbows directly above hands and hips directly above knees. Straighten your legs and limbs by pressing your hips broad forward. Allow your neck to follow the straight line of your back from the hips to the top of your head. Slowly and thoroughly inhale.
  2. Switch to a plank position. Shift your tailbone into your pubis and tense your shoulder blades around the back of your ribs.
  3. Exhale and slowly lower your torso, followed by your thighs, to a few inches above the deck, making sure they are parallel. Allowing your tailbone to point upward is not recommended; instead, turn your legs slightly inward. Pull your pubis in the direction of your belly button.
  4. Squeeze your elbows in place while keeping your shoulder blades broad. The bottoms of your pointer fingers should be pressed into the dirt. Raise the sternum and look ahead.
  5. For 10 to 30 seconds, stay in this spot. Exhale and gradually drop your body to the ground until you are lying face down.

Yoga Asana for the Hands: Deer Seal

Complexity: Suitable for Beginners.

Duration: Not Applicable

The deer seal is a yoga posture that combines hand stretching and alternating nostril breathing. This breathing technique is both energizing and relaxing. 

It also aids in the seamless transition between the brain's left and right hemispheres. This posture can be used in  the case of stress, anxiety and wrist injuries.

  1. This can be done seated or standing. Make a fist of your right hand's fingertips while your thumb sticks out. When straightening your ring and little fingers, keep your index and middle fingers clenched.
  2. Since you'll be breathing from your nose, close your mouth and hold it shut the whole time.
  3. Cover your right nostril with your thumb and inhale from your left nostril.
  4. Use your ring and little fingers to cover your left nostril as well at the height of your breath.
  5. When you exhale from your right nostril, raise your thumb to open it while holding your left nostril closed with your ring and little fingers.
  6. When you inhale from your right nostril, keep it open.
  7. Then shut it off at the top of your breath. Exhale by opening your left nostril by raising your fingers.
  8. Rep this sequence a couple times more.

One-sided breathing may be used to aid sleep preparation; in this situation, you can only breathe from the left nostril. You can energize yourself in the morning by breathing only through your right nostril.

Yoga Asana for the Hands: The Scale

Complexity: Suitable for Intermediate Practitioners.

Duration: 10 to 15 seconds in total

The scale focuses on increasing wrist, stomach, and arm weight. Individuals with elbow, shoulder, ankle, or knee injuries should stop it. This posture can also be avoided if your hips or thighs are close.

You will divide the lift into two sections when you first start working with the size. 

  • Raise and lower your hips first, while keeping your crossed legs on the deck. If you want to make it smoother, use blocks to lift your arms.
  • Second, raise your crossed legs while keeping your hips on the ground. 

You'll eventually gain enough abdominal strength to be able to do the full-fledged scale pose, which looks like this:

  1. Begin by lying down in the lotus pose. Place your feet straight out in front of you and sit tall. Bend your leg and rotate your right thigh away from the hip. 
  2. Raise your lower leg with your hands and pass it forward until your right foot is atop your left thigh, keeping your right knee and foot the same distance from the floor. 
  3. Draw your left foot as close to your body as possible by rotating your left hip out. 
  4. Maintaining the same space between your left knee and foot on the surface, raise the leg with your hands and pull it up against your torso, placing your left foot atop your right hip to complete the lotus position.
  5. If you can't get into a lotus pose, you can hit the scale by crossing your thighs.
  6. With your fingers pointing upward, place your palms on the ground next to your hips. To aid in balance, splay your fingers outwards.
  7. Exhale deeply, push your palms into the carpet, tighten your abs, and lift your legs and hips off the ground. Continue to take long, steady breaths.
  8. Suspend yourself for three seconds in the breeze.
  9. Exhale and lower the legs and hips to the ground to detach.
  10. Reverse the phenomenon by crossing the legs in the opposite direction.

Yoga Asana for the Hands: Side Crow

Complexity: Suitable for Intermediate Practitioners.

Duration: Not Applicable

When stretching your wrists and improving your balance, the side crow strengthens your core muscles.

This posture can be used by someone with a lower back or wrist injury once they are on the mend.

  1. Squatting is a good place to start. Turn your body to the right and put your hands flat on the deck, perpendicular to your feet, with fingers pointing away from your side, while keeping your knees facing upward. You should play with the distance between your hands and your body before you find the distance that fits best for you.
  2. Lift your fingers, splay them out, and place them on the earth, binding each one to the ground for their entire length. This will allow you to have complete control of your balance.
  3. Bend over your hands and allow your elbows to bend back into your body while you shift your weight to the right.
  4. Your right arm will protect the right side of your body, and your left upper arm will support your elbows.
  5. Continue to lean over, transferring your weight into your knees, until your body weight is completely supported. Your hip weight will rise on your shoulder, and you will be able to raise your feet off the floor.
  6. Maintain the forward torso angle until the limbs are parallel to the board. Allow your feet to rise off the ground, putting your whole weight on your arms.
  7. Take a deep breath.
  8. To get out of the side crow, reverse the process. Enable your feet to hit the ground while you lean backward. Allow them to bear the weight of your whole body before you are able to lift your hands from the floor and look straight ahead.
  9. Rep the method on the other hand.

Yoga Asana for the Hands: Seal of Salutation

Complexity: Suitable for Beginners.

Duration: 5 Minutes

Although soothing your mind and relieving tension and fear, the salutation seal extends your fingertips, wrists, and limbs.

  1. Standing in mountain pose is a good place to start. Stand erect and upright, with enough space between your feet to feel stable.
  2. Shift the weight distribution so that it is evenly distributed between the base of your big toes, the base of your little toes, and both the left and right sides of your heels to provide a strong link with the ground.
  3. Inhale deeply and bring the hands together, fingertips raised.
  4. Draw your palms inwards into your body, eventually resting your thumbs on the top of your chest. Make sure the palms and fingertips are evenly pressed together, and that neither hand is pushing harder than the other.
  5. Slightly lower your shoulders, extending the back of your neck through your skull.
  6. Raise the top of your chest into your thumbs as you inhale, then lengthen your armpits by drawing your elbows down.
  7. Before returning to mountain pose, you may want to stay in this posture for up to five minutes.