Cómo fortalecer y evitar lesiones en tus muñecas

Las manos son la base o el soporte de muchas de las asanas o poses de yoga y de las vinyasas, la secuencia de transición entre poses en una práctica de vinyasa yoga.

Por tanto es vital una correcta postura de nuestras manos para evitar lesiones ocasionadas al realizar repetidamente posturas o movimientos con una mala activación de ellas.

El primer concepto que debes conocer es el de Hasta Bandha.


Y ¿Qué es Hasta Bandha?


En Sánscrito, Hasta significa mano y Bandha cierre o llave. Hay diferentes bandhas con las cuales debemos trabajar en una práctica de yoga, siendo el hasta bandha de gran importancia pero muchas veces desconocida.

¿Cómo realizar Hasta Bandha?

  1. Pon ambas manos en tu mat o esterilla, a la distancia de los hombros o incluso un poco poco más separadas. 
  2. Mantén tu dedo índice totalmente recto hacia el frente o levemente hacia afuera (nunca hacia adentro).
  3. Puedes esparcir los dedos lo más que puedas para tener mayor apoyo de base (es lo que recomiendo y practico) o puedes tenerlos juntos apuntando todos hacia el frente (usados así en algunas prácticas).
  4. Asegúrate que los dedos estén activos presionando hacia abajo, como si quisieras agarrar el mat, activando los músculos flexores del antebrazo. 
  5. Puedes mantener los dedos completamente estirados y fijos en el mat, o puedes presionar tanto la punta de los dedos al mat y hacia atrás que los nudillos del medio se alcen. Esta última forma nos ayuda a generar mayor activación y fortaleza en los antebrazos.
  6. Lo más importante es que mantengas firmes en el mat las 4 esquinas de la palma de tus manos, especialmente la esquina donde nace el dedo índice.
  7. Al mantener los dedos activos y esas 4 esquinas firmes en el mat vamos a generar un efecto de succión en donde la parte interna de la palma se alza.
  8. Todo esto genera que haya una activación total de los músculos del antebrazo y que el peso se distribuya totalmente entre tus manos y dedos y no quede solamente sobre tus muñecas.
  9. A esta activación de las manos también te va ayudar el inclinarte hacia adelante, cuando estés en rodillas y manos o en una plancha, pasando el peso de tu cuerpo hacia las manos, hacia los nudillos base y hacia los dedos. 

Como recomendaciones finales, nunca dejes que el nudillo base se alce pues esto nos está indicando es que el peso está totalmente en la muñeca y de ahí vienen las molestias al realizar tantas vinyasas repetidamente sin activar los dedos.

Al principio esta acción de hasta bandha puede ser difícil de lograr, especialmente si no estamos acostumbrados a usar un agarre fuerte en los dedos. Por tanto, necesitamos es trabajar en el agarre de los dedos fortaleciendo no sólo las muñecas y manos pero especialmente los músculos del antebrazo.



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