Standing Double Prayer Push & Draw Circle

1. Starting Position:

   • Stand tall with your feet shoulder-width apart.

   • Keep your core engaged and shoulders relaxed.

2. Prayer Position:

   • Bring your palms together in front of your chest in a prayer position (hands together, fingers pointing up).

   • Ensure your elbows are slightly bent and relaxed.

3. Initial Push:

   • Push your palms together firmly, feeling the resistance in your chest and shoulders.

   • Hold this position for a moment, focusing on your breath.

4. Circle Draw Movement:

   • Keeping your palms together, slowly raise your hands upwards over your head.

   • While raising them, draw a large circle in the air with your hands still in the prayer position.

   • Complete one full circle, maintaining a steady motion.

5. Return Movement:

   • After completing the circle, lower your hands back down to the starting prayer position in front of your chest.

   • Ensure a controlled movement as you return.

6. Repetitions:

   • Repeat the push and circle draw movement for 8 to 12 repetitions, focusing on form throughout.

7. Cool Down:

   • After completing your reps, take a deep breath and gently shake out your arms to relax the muscles.

Tips for Beginners:

• Start with slower movements to ensure proper form.

• Listen to your body and avoid any strain.

• Keep your movements smooth and controlled; avoid rushing through the exercise.