BHADRAASANAM:
Sit in Padmasanam. inhale raise the arms and on exhalation, lower the arms and keep the palms on the respective thighs, with fingers pointing inward. Stretch the elbows and raise the trunk and maintain Jaalandharabandha. Do between 6 and 12 long inhalations and exhalations with the Bandhas. This is really good for the wrists, shoulders, neck and the spine.