Many postures require us to weight our hands which can cause discomfort and damage to our wrists (ie. downward dog, upper plank, hand balances). Hasta bandha allows us to both ground to the earth and to channel energy upward, through our arms.

Some imagery that I find very helpful is imagining that my palms are suction cups. As you know, suction cups have amazing grabbing power - this keeps your hands grounded. At the same time, the suctioning pull draws energy up through our wrists, arms and shoulders.

Another image that you may find helpful is that your arms are like long straws. Combine this with the upward suction-cup pull - and voila - your wrists are no longer taking the brunt of your weight.

Try the following exercise. It has saved my wrists and strengthened my arms.

- Plant your hands

- Press your big knuckles, the root of each finger, into your mat (keep this engaged)

- Make sure the area between your thumb and index finger is not popping up

- Dig your fingertips into the ground like cats claws (keep this engaged)

- Lift the heels of your hands (the ‘hand’ portion of your wrist) off of the ground

- Slowly lower the heels of you hands back down, until they are hovering a few millimeters above the floor.

With your hands and wrists engaged, you should be able to slide an envelope under the heel of your hand. Wowwie! This will make plank & downward dog much more active and tiring.

This engagement will protect your wrists. Be sure to incorporate more rests and forearm stretches into your practice as you learn hasta bandha.

...hasta la vista carpal tunnel syndrome

The photo above shows an wrist friendly alternative to handstand. Keep in mind these yogis are practicing kick-ups. If this is new to you, practice with a spotter or a wall.