- 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
Stage 1 (With fists)
- Stretch the arms straight down beside the body , palms facing forward and make tight fists.
- Bend the arms at the elbows and raise your clenched fists forward to the level of the shoulders with a jerk.
- Then stretch them downwards again with a jerk.
- Repeat 20 times.
Stage 2 (With open palms)
- Here, keep your palms open (facing forward) and with the fingers close together.
- Repeat jerking your arms up and down from the elbows as before.
- Repeat twenty times.
- The elbows should remain stationary .
- The fists / palms must come up to the level of the shoulders and then down straight.
- The fists / palms must neither touch the shoulders when going up, nor touch the thighs when coming down.
- It is supposed to cure malformation of the elbows and strengthens them.
- It is believed that circulation of the blood in the arteries is accelerated bringing fresh strength to the entire length of the forearm.
- Women develop rounded forearm while men acquire strength and symmetry with its constant practice.