Elbow bending

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.