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Tag: Mushtika Bandhan

Mushtika Bandh – Fist Clenching Yoga: A Simple Hand Exercise for Arthritis Relief

Written by Yogacharya Dhakaram on . Posted in Learning.

Hari Om! Welcome to today’s session of “One Step Towards Health and Happiness.” Today, we’ll explore a simple yet powerful yoga activity called Fist Clenching. This easy exercise, perfect for even while sitting at your desk or on the couch, can bring surprising benefits, especially for those with arthritis or hand pain.

The Procedure:

  • Start with open hands: Extend your arms forward, palms facing the sky, and fingers spread wide. Maintain a straight back.
  • Clench tight: Make a fist, squeezing your fingers firmly together for 20 seconds, engaging as much muscle as possible.
  • Spread wide and rotate: Open your fist, stretching your fingers as wide as you can and focusing on bending your wrists. Hold for 20 seconds, ensuring there’s a noticeable gap between each finger. Remember to rotate your elbows and shoulders as your wrists move.
  • Repeat and feel the flow: Repeat this sequence of clenching and spreading for a total of six times.
  • Close with awareness: As you finish, close your eyes and feel the gentle vibrations in your hands. Take a moment to appreciate the relief this activity brings to your wrists, shoulders, and palms.

Benefits of Fist Clenching:

  • Muscle strengthening: This Yogic kriya targets the muscles in your shoulders, hands, and fingers, particularly beneficial for those with arthritis.
  • Tennis elbow relief: For those experiencing tennis elbow discomfort, this activity can provide effective relief.
  • Palm and wrist ease: The clenching and spreading action soothes the palms and eases stiffness in the wrists.

Tips for Practice:

  • Taking your time with this activity, focusing on understanding and feeling the movement rather than speeding through it, will win the race.
  • Eyes closed, mind calm: Close your eyes and maintain a calm mind throughout the exercise for deeper awareness.
  • Share the gift of well-being: If you find this activity beneficial, share it with others and help them unlock the simple joys of yoga.

Consistency is key! Spend three minutes daily on this practice – two minutes on the activity and one minute on mindful awareness. Regular practice of Fist Clenching Yoga will give you a renewed sense of well-being in your hands and throughout your body.

Wishing you all a prosperous and joyful day! Farewell, and may your journey towards health and happiness be filled with light and peace.