Yoga for Healthy Hands!

We are starting a 2 class series on Yoga for Healthy Hands tonight.  We will explore the anatomy of function and disfunction in hands and wrists - bones, muscles, nerves - to gain a better understanding of how to keep them feeling great.  This will include massage techniques and modifications for your yoga practice.  If you can't join us for the juicy details, give the home practice below a whirl - your hands will thank you for it!

Healthy Hands Home Practice

1. Hand Clenching: Bring your arms straight in front of you at shoulder height. Palms facing each other. Close your hand into a fist with the thumb inside, then open your hand .spreading the fingers wide.

2. Wrist Bending: With your arms still straight in front of you at shoulder height, turn your palms to face away from you with fingers pointing up. Keep your fingers straight as you bend you wrist to point the fingers down, then back up again.

3. Wrist Rotation: Right arm straight in front of you at shoulder height, fold your hand into a fist with the thumb inside. Rotate your wrist in one direction (10x), then the other (10x). Take one full breath to make one full rotation.
   Repeat with the left wrist.
   Both wrists at once (again, one direction, then the other).
   Both wrists at once in opposite directions (again, one way, then the other).
   *Keep the rotation in the wrist, not the elbow or shoulder.

4. Elbow Bending: Arms straight out in front of you at shoulder height, turn your palms to face up. Bend at the elbows to bring your fingers to your shoulders, then extend your arms again.
   Repeat with the arms out to the sides, still at shoulder height. 10x

5. Shoulder circles: Bring your right fingertips to your right shoulder. Move the right elbow in a big circle (one full circle for one full breath). 10x
   Repeat in the other direction.
   Repeat on the left (both directions)
   Repeat with both arms at once (one direction, then the other), trying to touch your elbows together in front.
6. Table pose with forearm engagement: Come to all fours, knees under hips, wrists under shoulders. Spread your fingers wide with your middle finger pointing straight ahead. Lift the very center of your palm upward while pressing down through the outside edges of your hands and fingers. Weight evenly distributed. Hold for 3 breaths, then relax. 10X. For more challenge, lift your knees and reach through your heels (plank pose) while doing this work with your hands/forearms.
7. Side Plank Pose: From all fours, bring your weight into your right hand (engaging the hand/forearm just as you did in the last pose) and right leg. Pull your arm into the shoulder socket and stack your left shoulder and hip over the right as you extend the left leg, placing your foot on the floor. Hold 10 breaths. Rest. Repeat on the other side.
8. Cactus Arms/Robot Arms: Lie on your back, arms out to sides. Bend your elbows to 90 to look like a saguaro cactus, backs of the hands dropping toward the floor.
   Turn from the shoulder to bring your palms toward the floor, fingers pointing toward your feet (this is robot arms, a little like a wizard of oz scarecrow move).
   Move back and forth between the two 10X
9. Supported Fish Pose: Roll a blanket or a towel up, making sure it is at least as long as your spine. Lie back, spine along the blanket, arms open to the sides. Stay here, relax, at least 10 breaths.