Page 6 - Lesson 20.xps

MODULE-5 Asana
Yogic Practices
20.2.3 Practice of Hand Joints

Practice – 1 Hand clenching
Sit on the position of Dandasana;

Stretch both arms in front of the body at shoulder level and palm facing
downward;
Open the hands, and stretch the fingers wide apart as possible ;
Note
Close the fingers and make a tight fist with thumb inside .
Practice – 2 Wrist bending

Sit on the position of Dandasana;
Stretch the arms in front of the body at shoulder level ;

Keep the arms open and downward and fingers straight through out the
entire practice ;
Bend the palms from the wrist joint upward and backward.

Practice – 3 Wrist joint rotation
Sit on the position of Dandasana;

Make a fist with the both hands with the thumb inside;
Slowly rotate the wrist joints clockwise and anticlockwise.

Practice – 4 Shoulder socket rotation
Sit on the position of Dandasana;

Place the fingers of the right hand on the right shoulder and left hand on the
left shoulder;
Fully rotate both elbows at the same time in a large circle clockwise and
anticlockwise.
Benefits –The practices are helpful in releasing shoulder stress.

20.2.4 Practice of Neck Movements

Sit on the Base position;

Stage 1 : Move the head forward and Backward as much as possible
comfortably .

Stage 2 : Move the head to the right and left side as much as possible
comfortably .
Benefits –The practices are helpful in releasing neck and shoulder muscles
stress.

Physical Education and Yog
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