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MUSHTIKA BANDHANA
BSYO
Practice 12: Mushtika Bandhana (hand clenching)
Sit in the base position or a cross-legged pose. Hold both arms straight in front of the body at shoulder level. Open the hands, palms down, and stretch the fingers as wide apart as possible. Close the fingers to make a tight fist with the thumbs inside. The fingers should be slowly wrapped around the thumbs. Again open the hands and stretch the fingers.
Repeat 10 times. Breathing: Inhale on opening the hands.
Exhale on closing the hands. Awareness: On the breath, mental counting, stretching sensa
tion and movement.
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