Swing both arms together up over the head and down again as fast as possible (B). The arms are extended straight out to the sides and down 30° from the shoulders with the palms up (A).
![ong namo guru dev namo draw ong namo guru dev namo draw](https://i.ytimg.com/vi/krbYyA82mgc/maxresdefault.jpg)
Put one foot under the opposite knee and then draw the extended foot under the other knee.
![ong namo guru dev namo draw ong namo guru dev namo draw](https://i.etsystatic.com/13843543/r/il/0dc574/2377861872/il_794xN.2377861872_mjk0.jpg)
Then return the arms to the second position, extending out from the sides (D) and repeat the 4-step movement.Īsana: ( position) Sit up with both legs straight. In the third position, swing the arms straight out behind the body, extending them as far as possible while keeping the arms straight (C).
![ong namo guru dev namo draw ong namo guru dev namo draw](https://i.ytimg.com/vi/TooXNYVLIKw/maxresdefault.jpg)
From this position bring the arms straight out from the sides of the body (B). Stretch the arms out from the shoulders in front of the body with the hands turned so that the palms remain facing out throughout the exercise (A).