Skandha Tatha Bahu – mula shakti Vikasaka (Shoulder blades and shoulder joints).

Home/Sukshma Vyayama/Standard Techniques/Skandha Tatha Bahu – mula shakti Vikasaka (Shoulder blades and shoulder joints).

Tadasana

  • 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

  • Now, make tight fists of your hands  with the thumbs tucked in.

II. Practice

  • Give your mouth the shape of the crow’s beak and suck in air through the mouth.
  • Blow out your cheeks and hold the breath with your chin resting on the chest (sternal notch) and eyes closed.
  • Keep the back straight, arms downwards and move the shoulders up and down vigorously.
  • Repeat it ten times.
  • Then lift the head to normal position, open the eyes and exhale gradually through the nose and relax.

NOTE:

  • The arms should be kept rigidly stiff  and straight at the side.
  • The up and down movement should be as vigorous as feasible.
  • In case of difficulty do it with normal breathing keeping the head straight.

BENEFITS:

  • The bones, blood vessels, nerves and the muscles of the shoulders are toned up.