Practice:
Sit with legs straight. The back is straight and hands rest on the thighs.

Variation A - Forwards:
Raise the arms forward to shoulder height. The arms are straight, the palms face up. Inhaling bend the arms and touch the shoulders with the fingertips. Exhaling straighten the arms.

Variation B - Sideways:
Straighten the arms out sideways at shoulder height. The palms face up. Inhaling bend the arms and touch the shoulders with the fingertips. Exhaling straighten the arms to the sides.

Variation C - Upwards (without illustration):
Raise the arms sideways to shoulder height and place the fingertips on the shoulders. Press the elbows slightly back. >Inhaling straighten the arms upwards with the palms facing one another. >Exhaling lower the fingers to the shoulders.

Benefits:
Strengthens the arm, shoulder and back muscles. Improves mobility and blood circulation to the elbow and shoulder joints. Deepens and harmonises the breath.

Asana is included in the following categories:
Asanas and Exercises to Mobilise the Elbow Joint