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.