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12. Exercises for arms:

Every Kriya should be practiced for 15 – 60 seconds

1.    Shoulders:

Procedure:
1)  Sit in a comfortable position preferably Sukhasan. Place both the palms on the thighs. Breathe in raising the shoulders and breathe out while coming to normal down position.

2)  Stretch both the elbows in front. Hold the shoulders with your fingers. Breathing in raise the elbows and breathing out lower the elbows.

3)  Stretch the hands on either side. Hold the shoulders with your fingers. Breathing in raise the elbows and breathing out lower the elbows from sides.

4)  Stretch the arms in front. Hold the shoulders with your fingers and join the elbows near the chest. Breathing in rotate the elbows in a clockwise direction.

5)  Repeat the above Kriya, moving the shoulder in anti clock wise direction.

6)  Stretch the arms either sides. Hold the shoulders with your fingers. Swing the elbows up and down in quick successions. Breathing should be normal.

7)  Stretch the arms on either sides. Hold the shoulders with your fingers. Swing the elbows front and back in quick successions. Breathing is normal.

8)  Stretch the arms in front. Hold the shoulders with your fingers. Swing the elbows up and down alternately in quick succession.

9)  Rotate one shoulder in clockwise and anti-clock wise direction. The other shoulder should not move. Repeat with other shoulders.

10)  Massage your shoulders.

Advantages:
These exercises help in energising shoulder joints. It helps in curing frozen shoulders and other related problems.

2)   Hand

Procedure :
1.  Stretch the arms in front. Breathing out touch the fingers to the shoulders, bending the arms at elbows with a swing. Breathing in come to normal position.

2.  Stretch the arms on either side. Breathing out with a swing touch the shoulders with the fingers. Breathing in come to normal position.

3.  Stretch the arms at the ground level in front. Breathing out touch the shoulders with the finger. Breathing in come to normal position in quick succession.

4.  Raise the arms. Breathing out touch the shoulders with the fingers. Breathing in come to normal position in quick successions.

5.  Stretch the arms front. Folding the thumbs between the fingers form fists. Breathing out touch the shoulders with the fist. Breathing in come to position. This kriya is performed with force and in quick successions.

6.  Stretch the arms on either sides. Form a fist. Breathing out touch the shoulders with the fist. Breathing in come to normal position. These kriya is also performed with force and in quick successions.

7.  Stretch the arms at the ground level in front. Form a fist. Breathing out touch the shoulders with the fist. Breathing in come to normal position. Perform this kriya with force and in quick succession.

8.  Raise the arms, form a fist, Breathing out touch the shoulders with the fist. Breathing in come to normal position. Practice with force and in quick succession.

9.  Stretch the arms in front, form a fist. Place the elbows on the sides of your stomach with forearm in front. Breathing in with force stretch the arms in front and breathing out come to normal position in quick succession.

10.  The above kriya a repeated but when the arms are stretched in front, the fist are bent in clock wise direction.

11.  Stretch the arms in front forming fists. One arm is stretched in front, the other moved back. The arm at the back is stretched in front and the stretched arm is taken back alternately in quick successions.

3.      Wrists

Procedure :
1. Stretch the arms in front forming a fist. The fists are moved up and down. Then
    gradually rotate the fist in clock wise and anti-clock wise directions. Repeat each
    exercise for 10-15 times.

5. Raise the arms up and repeat the exercise an in (1).

6. Place the fists at the back of the head. Repeat the exercise as in (1).

Advantages:
Wrists are strengthened. Pain in wrists is reduced.

5.  Raise the arms up. Repeat the exercise of (1).

6.  Place the palms at the back of the head. Repeat the exercise of (1).

Advantages :
Palms are strengthened and blood circulation is regulated.

(B). Back Side of Palms :-

Procedure :
All the above exercise are repeated by stretching the fingers apart.

Advantages :
Back of the palms get strengthened.

2. Repeat the exercise of (1) moving the fingers near the chest.

3. Stretch the arms at the sides. Repeat the exercise of (1)

4. Stretch the arms at the ground level in front. Repeat the exercise of (1).

5. Raise the arms up. Repeat the exercise of (1).

6. Place the finger at the back of the head. Repeat the exercise of (1).

Advantages :
Finger joints are strengthened and problems related to finger joints are reduced.

6.   Fingers :

Procedure :
1.     Stretch the arms in front with palms facing downwards. Gradually form a fist with force and open up to normal position. Repeat the same with force and in quick successions. Each exercise should be practiced 10-15 times.

Repeat the same exercises of (1) keeping the hands:
2.    Near the chest
3.    Stretching the arms at the sides.
4.    Stretching the arms at the ground level on the sides .
5.    Raising the arms up and
6.    Leaving the arms at the back of the head.

Advantages :
When these exercises are practiced slowly the heart gets strenghtened and when done briskly fingers are strengthened and energised.

7.      Finger Tips:

Procedure :
1. Join the finger tips of both the hands. Exert pressure for 10-15 sec. Come to normal position. Repeat 4-5 times.

2. Stretch the arms in front with fingers apart. Breathing in move back the fingers as if pulling a heavy weight. Breathe out assuming the fingers are released from the weight. Repeat 4-5 times.

Advantages :
Finger tips are strengthened. Their sense of touch is increased.

After practicing the above exercises, move the loosened hands and fingers freely on either side. Massage the hands and fingers to relax.