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Centering & Mobility

Wrist Rolls

Forearm MobilityWrist MobilityWrist Flexibility

Benefits

  • Improves wrist flexibility
  • Reduces wrist stiffness
  • Promotes circulation in hands
  • Prevents repetitive strain

How to do Wrist Rolls

  1. Sit in Seated Mountain Pose
  2. Extend right arm forward at shoulder height
  3. Make a gentle fist
  4. Rotate right wrist in clockwise circles
  5. Complete 10 circles
  6. Reverse to counterclockwise direction
  7. Complete 10 circles
  8. Switch to left wrist
  9. Repeat same pattern
  10. Keep forearm stable while wrist moves

Breathing

  • Breathe naturally
  • Stay relaxed throughout
  • Don't hold breath

Repetitions: 10 circles each direction, both wrists.

Safety notes

Extending one arm forward and circling the wrist in both directions to increase mobility

Modifications

Make it easier

  • Rest forearm on thigh for support
  • Make smaller circles
  • Reduce repetitions to 5 each way

Common mistakes to avoid

  • Moving entire arm instead of just wrist
  • Forcing range too far
  • Making jerky movements
  • Tensing hand too tightly

Exercises to pair with this one

Wrist Rolls sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.

Try 3 guided sessions free → All exercises

New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.