FOR THE ARMS AND SHOULDERS

SHOULDER TWIST:

Sit in the semi lotus posture in your bed as you have been doing so far. Place your left palm on your left knee and the right fingers on the right. Lift up the shoulders Twist it to the front and then to the back. Repeat it three times.

SHOULDER SWIRL:

Sit in the semi lotus posture in your bed as you have been doing so far. Place your left fingers on your left shoulder and the right fingers on the right folded in a flower bud-like form. Lift up the shoulders both and rotate it towards the front in a circular motion and then do the same in the opposite direction. Repeat it three times.

ARM TWIST:

Sit in the semi-lotus posture and stretch your arms forward with closed fists. Keep it at the level of your nose and keep it in the horizontal position. Take three deep breaths (belly breathing). Then twist your arms outward and inward. Do this three times. Relax!

WRIST TWIST

Continue in the same posture in your bed and keep the arms in the stretched-out position as you've been keeping it in the ARM TWIST pose. Now move your closed fist in a circular motion without moving your arms towards left first and then towards the right. Repeat it three times.

PALM PRESS

Continue in the same posture with streched-out arm and closed fist. Keep it in front of your nose with completely stretched out arms. Then open your both palms in an abrupt motion. Take a deep breath and slowly fold all your fingers in and close your fist. Tighten the fist as much as you can and hold it in that position for half a minute. Open the closed fists suddenly and relax. Repeat it three times.

ARM DANCE

Arm Dance is an enjoyable yoga. You can relax very well in this posture. 

Get down from the bed and stand upright on the floor. Take a minimum of three deep breaths. Fold your arms and join your open palms in front of your chest as if you are praying. Keep both your arms in one line and keep it parallel to the ground. Now take both palms away from each other and stretch your arms in a wave-like motion. In this wave-like motion stretch it the sides and swing the arms as if a bird while flying. Bring it to the front and take it away to their sides while swinging. Do it three times. Relax