Elbow rotation

Kehuni Chakra

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Stretch the right arm in front of the body, shoulder height.
  • Have the right hand comfortable either a loose fist or open and relaxed.
  • Support the right upper arm with the left hand.
  • Bend the right arm at the elbow and rotate the lower arm around the elbow joint in a clockwise direction.
  • Make as large a circle as possible while keeping the upper arm steady and parallel to the floor.
  • Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
  • Gently lower the right arm.
  • In the same way, practice with the left arm.

Breathing

  • Inhale on the upward movement.
  • Exhale on the downward movement.

Awareness

  • The movement in the wrist joint.
  • The sensations experienced in the arm muscles.
  • Synchronizing the movement with the breath.