Manibandha Naman is an Indian translation for Wrist Bending pose. You can learn this asana as below:

Routine:

• Remain in the Sukhasana or comfortable cross-legged pose.

• Get conscious of your entire body.
• Keep your spinal chord and the neck Straight.
• Keep your eyes open.
• Out stretch your hands to the shoulder level.

• We have to move the hand from wrist joint upward and downward.

• Inhale deep and raise your hand upward from the wrist joint with fingers sticking together.

• Bend the wrist in such a way that all the fingers point to the ceiling while the palm back remains visible.

• Exhale when moving the palm downward from the wrist joint.

• The fingers should remain erect and straight.
• Repeat this exercise ten times with alternate hands.

• After the exercise is over, relax and place both the hands back on the knees.

• Keep your eyes closed and concentrate on the wrist joints.

• Feel the stretching sensation of forearm muscles.

• Open your eyes after a while and get ready for the next set of exercise.

Breathing Pattern:

• Inhale during the upward movement
• Exhale during the downward movement

Consciousness:

• On the breathing.
• Mental counting.
• The wrist joint movement.
• The stretching of forearm muscles.