1. Starting Position:
- Begin in a kneeling position on a soft surface, like a mat or carpet.
- Place your knees hip-width apart and your feet flat on the ground behind you.
- Lean slightly forward, placing your hands on the ground in front of you, with your fingers pointing towards your body.
2. Fist Position:
- Curl your fingers into a fist so that only your knuckles are touching the ground. Your elbows should be bent at about a 90-degree angle.
3. Switch to Palm Position:
- Slowly transition from the fist position to a flat palm position. Straighten your fingers outwards, ensuring your wrists stay aligned with your shoulders.
- Your elbows will still be bent, and your body should be stable.
4. Return to Fist Position:
- Reverse the movement by curling your fingers back into a fist.
- Maintain control and stability, keeping your core engaged.
5. Repetitions:
- Alternate between the fist and palm positions for 10-15 repetitions or as long as comfortable.
- Focus on maintaining proper form throughout the exercise.
6. Breathing:
- Inhale as you lower into the palm position and exhale as you return to the fist position.
7. Cool Down:
- After completing your repetitions, take a moment to stretch your wrists and arms gently to prevent stiffness.
Notes:
- Keep your movements slow and controlled to avoid straining your wrists.
- Ensure that your core is tight throughout the exercise to maintain stability.
