Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

6. Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands


7. Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands

Variations

•    Perform    movements   2–8 with    both    hands   at  

the same time.

•    Try    different   speeds  for the movements.

Exercise 6.7: Four-point kneeling

variations

Aims: strengthening the hands, wrists, and elbows,

coordination, mobilizing the interphalangeal joints.

1. Go into the four-point kneeling position (see
   exercise 1.14).


2. Hyperextend and slightly bend your elbows
   and find the best balance for your
   arms.


3. Hold this balance for 3–5 breaths.


4. Keeping your elbows unchanged and the palms
   on the floor, hyperextend your fingers and
   thumbs (Figure 6.147).


5. Hold for 1–2 breaths; feel the effect on the
   wrists and arms.

Figure 6.145

Figure 6.144 Figure 6.146