Dandasana
- Sit with both legs stretched, heels together.
- Place the palms on the floor by the side of the buttocks.
- Make the spine, neck and head erect.
- Close the eyes.
I. Starting position (Sthiti): Dandasana
II. Practice
Stage 1 Arms in front of the body
- Stretch the arms in front of the body at shoulder level.
- The hands should be open with the palms facing up.
- Bend the arms at the elbows and touch the fingers to the shoulders.
- Straighten the arms again.
- This is one round. repeat ten rounds.
Stage 2 Arms at the sides
- Extend the arms sideways at the shoulder level.
- Keep the hands open and palms facing the ceiling.
- Bend the arms at the elbows and touch the fingers to the shoulders.
- Again straighten the arms sideways.
- This is one round. Repeat ten rounds.
NOTE:
- In both stages, the upper arms remain parallel to the floor and are not moved.
- It can be done in cross legged sitting position, vajrasana, sitting on a chair or in tadasana.
III. Breathing
- Inhale while bending the arms. Exhale while straightening the arms.
BENEFITS:
- These practices are known to be beneficial in cervical spondylosis and also help in maintaining the shape of the shoulders and chest.