Kaphoni shakti Vikasaka (Elbows)

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  • 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

II. Practice

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.