Much like the feet, the hands help to set the foundation in many yoga poses. By learning how to ground the hands we set the foundation for active arms and open shoulders. Activating the hands also helps relieve weight from the carpals (small bones in the wrist) and strengthen the forearms.

Many practitioners may feel the brunt of arm balances or inversions - such as downward facing dog - in the wrists and shoulders. It is true that these types of poses require shoulder strength. However, the wrists and shoulders will gain support from the entire arm and chest muscles as a result of actively grounding into the hands.

Before trying the action step below, look at one of your hands and then the other. Locate each region from the above diagram on each of your hands. Two areas not shown on the diagram but that are also important to locate are the palm of the hand (below the roots of the fingers and above the heel of the hand) and the pads of the fingers (the soft, fleshy pads below the finger tips and above the first knuckle).

Action Step: Setting the hands

For this exercise we will be in a table-top position (hands and knees)

Begin by placing the knees hip-width apart and directly under the hips. You can allow the toes to point behind you with the tops of the feet resting into the ground.

Next, place the hands shoulder-width apart and the wrists directly under the shoulders. If you have sensitive wrists, you can move the hands forward of the shoulders.

1. Lift the right hand with the fingers pointing downward and the tip of the middle finger brushes the ground

2. Spread the fingers comfortably apart. We call this "bright hands"

3. Lower the roots of the fingers to the ground, keepIng the rest of the hand hight. You will feel an intense stretching sensation across the palm of the hand ind into the fingers.

4. Breathe here until the stretch begins to dissolve.

5. Begin lowering the outer edge or pinky side of the hand to the ground.

6. Press the thumb mound and the inner edge of the hand into the ground. Make a firm commitment to grounding this part of the hand.

7. Press the pads of the fingers firmly into the ground. You may feel a subtle lifting in the centre of the palm as a result of this action.

8. Breathe here, tmaking a moment to compare the feeling in each hand

Follow the previous steps to ground the other hand.

When both hands are actively grounded, soften the elbows. Traction the inner edges of the hands towards each other - they won't move, but you will feel an engagement of the shoulders and chest.

Pause and breathe, feeling the effects of grounding the hands. The arms will feel stronger, longer, and more integrated. You can more clearly envision moving from this strong and stable foundation of support.