Sthiti: Tadasana
PRACTICE
• Throw out your arms in front, keeping them parallel to the ground at shoulder level.
• Simultaneously give the fingers of both arms the shape of the hood of a cobra.
• Now, stiffen the entire length of the arms from the shoulder joints to the finger tips as much as you can so that they start trembling.
• Maintain this for about a minute.
Note
• Tighten the arms until they start trembling.
• If you can not hold the arms trembling for a minute, hold it as long as you can.
• Repeat it a few rounds.
4. KAPHONI SAKTI VIKASAKA (Elbows)
Sthiti: Tadasana
PRACTICE
• Stretch the arms straight down beside the body, palms facing forward and make tight fists.
• Bend the arms at the elbows and raise your clenched fists forward to the level of the shoulders with a jerk.

• Then stretch them downwards again with a jerk.
• Repeat twenty times.
Note
• The upper arms should remain stationary.
• The fists must come up to the level of the shoulders but should not touch the shoulders and then down straight.
• The fists must, not touch the thighs when they come down.

5. BHUJA BANDHA SAKTI VIKASAKA (Arms)
Sthiti: Tadasana
PRACTICE
l Make fists of your hands with the thumbs tucked in.
l Bend the elbows and raise the forearms till they are parallel to the ground (forming 90o with the upper arm), and the fists facing each other.
l Now, push both the arms forwards forcefully and vigorously to the level of the shoulder.
l Then, pull them back to the starting position.
l Repeat twenty times. Normal breathing.
Note
l When pushed forward, the arms should be parallel to the ground and palms facing up.
l When pulled back, the elbows must not go back beyond the body (i.e., the starting position).