Recently I was asked about how to hold ones hands in poses where the arms are above the head or out to the side.   We all know that in downward facing dog we can maximize our grounded energy in the hands, and minimize the pressure on the wrists, by spreading the fingers wide and pressing into all parts of the hands.  But whatabout when the hands are out inWarrior 2, or when they are above our heads as in Warrior 1?  The answer to this as I know it is . . . it depends.  It dependson the particular pose and what you are trying to get out of it. 

If we consider the hands as an extension of the arms and are working on sending energy through the body and out through the hands there are ways to maximize that effect.  One is by spreading the fingers wide, fanning them out, so to say.  This may not be the most pretty of hand postures (unless you like spirit fingers) but can really juice up the energy flowing through the hand and arms.  Another option which is more pretty and still allows for a lot ofenergy extending through the hands is to have the 4 main fingers together like a karate chop extending out, while the thumb pulls back in toward the body.  This hand position tends to have slightly less energy than the fanned fingers, but is also a great option for that energy extension.  Both of theseoptions are great for Warrior 2, and can even be used to extend energy outward during our standing flows and dives, as well as Warrior 1.

When the extension and flow of energy is not as important a focus for us the actual shape of the hands becomes less important.  We still want them to be an extension of the arm, and we want them to be in a position that is comfortable.   As long as these two things are met, the actual shape of the hand, in my opinion, is unimportant.  Some people like ballet hands for the aesthetic value while others prefer flat blade like hands for simplicity.  

There are also many mudras involved in our Yoga practice.  The Sanskrit word mudra means gesture.  There are many different mudraswith many different meanings.  Sometimes it can be fun to add mudrasinto our practice.  One of the most used and simplest mudras is prayer position, anjali mudra, with the hands at the heart.  This gesture creates a sense of balance and centering by bringing both sides of the body together at center.  Chin mudra, the mudra of consciousness, connects the pointer finger to the thumb.  Yogis say that the pointer finger represents the Self, and the thumb represents the Universe and that chin mudra connects the Self to the Universe.  This gesture is sometimes used in Warrior poses, simple seated posture, or any other imaginable place where one might desire a greater connection to the Universe.  There are many other mudras from many different traditions even beyond Yoga systems.  

I invite you to explore within your own practice to find what works best for you.  If we look inside ourselves and follow our breath and our hearts, the rest will follow.  Our hands are just an extension of our center and they can express themselves however we feel we get the best extension, support, andexpression depending on our goals, emotions and intentions in the moment.

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