Asanas and Exercises to Strengthen Arms and Shoulders 1 – 4/11 Sarva Hita Asana Rope Pulling 1 – 5/7 Sarva Hita Asana Horizontal Arm Movement 1 – 6/8 Sarva Hita Asana Rowing 2 – 16 Sumeru Asana Mount Everest Posture 4 – 4 Kashyapasana Named after Rishi Kashyapa 4 – 10 Bakasana Crane 8 – 5 Tadagi Mudra Raised Lotus