Manibandha Chakra is an Indian translation for Wrist Joint Rotation pose. You can learn this asana as below:

Routine:

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

• Mentally get ready for the exercise.
• Keep the spinal chord and neck straight.
• Stretch forward both the hands to your shoulder level.
• Keep the elbow straight and erect.

• Now form a clenched fist with the right hand, placing the thumb inside.

• Grasp firmly the wrist joint of right hand with the left palm.

• Keep the left thumb on the upper part and the rest four fingers on the lower part.

• Now rotate the clenched fist clockwise and then anti clockwise.

• Repeat this ten times with alternate hands.

• Later simultaneously rotate both the hands in circular motion without any grip.

• Do not allow the elbows to bend.
• Repeat this also ten times.

• Finally get back in the Sukhasana pose when the exercise is over.

• Keep your eyes closed and concentrate on the breathing pattern.

• Relax and place the palms on your knees.
• Breath normally.

Benefits:

• Quite beneficial for gout or arthritis patients.
• Relieve the tension of prolonged writing or typing.
• Useful for a badminton player or a computer worker.