- Stand erect with feet close together, knees together.
- Hands along the thighs with fingers stretched out.
- The legs, trunk and the head aligned in a straight line.
I. Starting position (Sthiti): Tadasana
- Make fists of your hands with the thumbs tucked in.
- Bend the elbows and raise the forearms till they are parallel to the ground (forming right angle with the upper arm), and the fists facing each other.
Stage 1 (Alternate arms)
- Now , push the right arm forward forcefully and vigorously to the level of the shoulder.
- Then, pull it back to the starting position.
- Next, push the left arm forward and pull it back in the same manner.
- Thus , move the arms alternately and vigorously.
- Repeat 20 times. Normal breathing.
Stage 2 (Both arms)
- Do the same movement as above with both arms together, now.
- Repeat twenty times.
- Push and pull the arms forcefully and vigorously.
- When pushed forward, the arms should be parallel to the ground and palms facing up.
- When pulled back , the elbows must not go back beyond the body (i.e. the starting position).
- This practice develops the arms muscles.
- Strengthen elbow joints.