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Hasta Bandha: The Hand Lock

In Sanskrit, "hasta" means "hand" and "bandha" means "lock". Working with Hasta Bandha adds a unique richness to an asana practice. It works with forces in opposition, utilizing a deeply grounded support through the hands along with an energetic expansion up the arms, to create a functional, structurally sound, and stable buoyancy in the body.

Anatomy of Hasta Bandha


  • Create even weight distribution throughout the hand

  • Build a strong foundation for vinyasas, inversions and arm balances

  • Prevent strain and injury of the wrist through structural integrity

  • Utilize the natural arch of the hand to create balance

  • Connect and ground the body to the earth through the fingertips and finger pads


  • Begin with hands placed on the ground, shoulder-width apart (in downward facing dog or table top)

  • Spread fingers wide and imagine the inner edge and outer edge of the wrist drawing away from one another

  • Firmly plant the fingertips and finger pads

  • Identify points of stability in the palms (base of the index finger, base of the pinky, base of the thumb)

  • Ground through the points of stability and engage the hand to draw them towards one another

  • Lift through the center of the palm and draw the energy upward

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Oct 02, 2023

Wow i thought most your weight would be held in the center of your hand, good to know that we need to not just have completely flat hands on the mat. Also that most the wait is on your thumb and index finger.


Oct 01, 2023

That is lots to remember. I am going to remember to put most of my weight on my thumb and my index finger to start.

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