Hand rotating: Hand rotating while sitting
The hand rotating while sitting helps expand the chest forward. The expansion of the chest helps build the lungs capacity to inhale enough air through the exercise of hand rotating while sitting. The exercise of hand rotating while sitting also releases pains from chest while doing exercise of expanding and contracting the chest and lungs during breathing exercise ‘Anulom Vilom’.
Step 1: Sit in the sitting posture 1: For it, see the page of the Sitting posture. In brief, you sit on a floor of a room or outside the room in warm or cool air. Protect your body from cold. If you practice the exercise of the hand rotating folding both the legs, it is more effective. Folding of the legs is done in such a way that placing the feet at the backside and knees frontward. Lay the body just above the tibia-fibula region of the legs.
Step 2: And fold both the hands on the elbow and carry the finger tips of each hand at the corner of the shoulders. In other words, move your right hand fingers to touch the right corner of the shoulder and move your left hand fingers to touch the left corner of the shoulder (joint of humor and pectoral girdle: or rotating joints in the either corners of the shoulder). Try to place the fingers at the same point.
Step 3: Rotate both the elbows circular in clock wise direction. Try to rotate the elbows in such a way that you make as large circle of each elbow point as possible. In other words, make the circle of the elbow rotation carrying both the elbows back, then upward and then to the centre of the chest. When the elbows come to the centre of the chest, it appears that both elbows are about to touch each other while clock wise rotation. Rotate 15 to 30 times. You can increase the number of rotation further if you like and you become skilled to rotate without any pain in the chest after the exercise of the hand rotation while sitting.
Step 4: After 15 to 30 simultaneous clock wise rotations of each elbow, start rotating the elbows in the anti-clock wise direction too. Make 15 to 30 anti-clock wise rotations. In the early days, just make 10 to 15 rotations. When you start feeling painless after the exercise, then you can increase the number of the rotations.