Pindali shakti Vikasaka (Calves)

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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

  • Clench the fists and stretch your arms forward at shoulder height.

II. Practice

  • While inhaling, squat down as much as possible.
  • Hold your breath, stand up while your arms describe one full circle in a manner of rowing a boat.
  • On completion of the circle , the arms should be held before the chest, fists touching each other then exhale sharply while pulling the arms slightly backwards and expanding the chest.
  • Repeat 10 times.


  • The knees should remain close to each other all through.
  • The feet should remain on the ground all through.