PA-0150
At a glance
A sequence of small, deliberate wrist movements, rotating, extending, and flexing the joint through its available range. Given how much weight-bearing the wrists do throughout a broader practice, particularly in planks and arm balances, this movement deserves more attention than it typically gets as a quick, absent-minded shake-out.
“Move slowly enough to notice each direction separately.”
Essence
Moving slowly enough to notice rotation, extension, and flexion as three distinct movements, rather than blending them into one loose shake, is what turns this from a casual warm-up gesture into genuine mobility work. The wrist is asked to bear real weight elsewhere in this library, and it benefits from the same deliberate attention as any other joint.
Intention
To move the wrist deliberately through rotation, extension, and flexion, preparing it for weight-bearing poses elsewhere in a practice.
What this pose develops
Physical
- •Wrist joint mobility across multiple directions
- •Preparation for weight-bearing poses like Plank and arm balances
- •Circulation and warmth through a frequently under-attended joint
Mental
- •Attention to a small joint that's easy to neglect
- •Patience with deliberate, small-range movement
Teaching concepts
- •Cueing each direction, rotation, extension, flexion, as its own distinct movement
- •Treating this as genuine preparation, not a casual, absent-minded gesture
How to practise
- 1Extend the arms forward, or come to hands and knees if preparing for weight-bearing poses specifically.
- 2Rotate the wrists slowly in circles, tracing as full a range as comfortably available.
- 3Reverse direction after several rotations.
- 4Extend the wrists, pressing the palms down and fingers back, feeling the stretch on the underside of the forearm.
- 5Flex the wrists, pressing the backs of the hands together or curling the fingers under, feeling the stretch on the top of the forearm.
- 6Move slowly and deliberately through each phase, rather than blending them together.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Movement stays slow and deliberate throughout, each direction distinct from the others.
- •If preparing for weight-bearing poses, movements can be practiced with the hands on the floor to more closely mimic that load.
Breath
An easy, continuous breath throughout this simple, exploratory movement.
Teacher’s eye
Notice if the movement blurs into one loose, fast shake rather than three distinct, deliberate phases. That distinction is what separates genuine mobility work from a quick, absent-minded gesture.
Student practice
Reflect after practising:
- •This is worth more attention than it usually gets. Your wrists bear real weight elsewhere in this practice, and they benefit from the same care as any other joint.
- •Slow down enough to actually notice rotation, extension, and flexion as three separate movements, not one blurred shake.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice with the hands on the floor, weight partially loaded onto them, if preparing specifically for weight-bearing poses like Plank or arm balances later in a practice.
Modifications
- •A smaller range of motion throughout for anyone with wrist sensitivity or injury history.
Completion check
- ✓Shake out the hands gently, noticing the difference in sensation compared to before the movement.
Related poses
Prepares for
Complements
Alternatives
Progressions
Regressions
Related movement concepts
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