Mushti Sanchalan, Fist Rotation
Sit in Dandasana with your legs straight. Stretch your arms straight to the front and make fists by grabbing your thumbs with all other fingers. Rotate your fists 20 times to the inside and 20 times to the outside.
If you do this exercise, you will immediately feel yourself, how it works with your upper back, your neck and your shoulders. Of course it is good for strengthening the muscles in your complete arms and your torso.
If you often have upper back and neck pain or even had a slip disc in your upper back, you should regularly perform this yoga asana and you will feel how you get relief through the strengthening of your muscles in that area.
It is one of the basic poses that is practiced for stress management as it releases tension from your neck area that is very typical for people who act under pressure.
Take care that your elbows, neck and spine remain straight while performing Mushti Sanchalan.
If you have difficulties sitting with your legs and back straight in Dandasana for this pose, you can do it in any other sitting pose that suits you.
children love this exercise and you can make a game out of it, seeing how long they can keep their arms up.