Hasta Bandha is a hand lock or seal in yoga that creates energetic engagement in the hands and wrists. The term comes from Sanskrit where ‘hasta’ means hand and ‘bandha’ means lock or bond. This subtle technique involves spreading the fingers wide and pressing firmly through the knuckles and fingertips while lifting the center of the palm slightly.
When practiced correctly Hasta Bandha distributes weight evenly across the hands preventing strain on the wrists during poses like Downward-Facing Dog (Adho Mukha Svanasana) Plank (Phalakasana) and arm balances. This energetic activation helps to build strength in the hands forearms and shoulders.
Beyond the physical benefits Hasta Bandha is believed to seal and direct prana (life force energy) through the upper limbs improving the practitioner’s stability control and awareness in poses. It creates a solid foundation for weight-bearing poses and helps prevent common yoga injuries.
To practice Hasta Bandha effectively spread your fingers wide with the middle finger pointing forward. Press firmly through the knuckles especially the base of the index finger and thumb creating a slight lift in the center of the palm. The feeling is similar to cupping water in your palm without letting it escape through the fingers or wrist.
