This PDF shows a map of Hasta Bandha and accompanies the Yoga Workshop: Safe Wrist & Shoulders in Down Dog and Beyond (Coming July 2025).

Hasta Bandha, or the "hand lock," is a subtle yet powerful engagement of the hands used to create stability, strength, and energy flow during yoga practice—particularly in poses where the hands bear weight (like Downward-Facing Dog or Plank).

Benefits of Hasta Bandha:

• Enhances wrist stability and reduces strain
  
• Improves balance and alignment in arm balances and inversions
  
• Activates energy channels (nadis) for a more integrated practice
  
• Builds awareness of hand placement and engagement
  

Hasta Bandha supports both physical safety and energetic flow, making it a foundational technique for mindful and sustainable yoga practice.