Prishtha Kartari, Back clapping
How to perform Prishtha Kartari
Sit in Sukhasana, Guptasana, Vajrasana, Bhadrasana or Padmasana. Sit straight, keep your arms and hands straight, and stretch them out to the front you’re your elbows straight. Your palms should be facing each other.
With inhalation you open your arms to your side and then further to your back. Clap behind your back without bending your elbows and while keeping your arms as high as possible.
With exhalation you bring your arms to the front again and clap again there. Repeat this until your arms are tired.
Benefits of Prishtha Kartari
This yoga practice is very good for your shoulders and the muscles in your whole upper and middle back region. It releases tension from these muscles and makes them more flexible.
This exercise for your back muscles can prevent back pain and also help if you are suffering from pain in that region.
Additionally the exercise opens your lungs and gives room for your respiratory system to expand.
While clapping you should keep your elbows straight and keep the arms in an angle of 90 degrees to your body. Of course this is not as easy in the back as it is in the front. The higher you keep your arms in the back, the more effective the exercise is.
Tips and Help
If you have difficulties clapping in your back, try to keep your spine straight, which generally makes it easier.
If you cannot clap but would like to get most of this exercise, you can move your arms to your back as high as possible and as far as possible, without clapping.