Standing Triple Yin Yang Circle

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Keep your arms out to the sides at shoulder height, with your palms facing down.

2. First Movement (Yin Movement):

   • Gently rotate your arms in small circles, moving in a clockwise direction.

   • Focus on maintaining shoulder stability while engaging your shoulder muscles.

   • Complete 8-10 circles.

3. Transition:

   • After completing the clockwise circles, pause briefly in the starting position.

4. Second Movement (Yang Movement):

   • Now, rotate your arms in small circles, this time moving in a counterclockwise direction.

   • Again, concentrate on your shoulder stability and muscle engagement.

   • Complete another 8-10 circles.

5. Final Movement:

   • Raise one arm overhead, stretching it as high as you can while keeping the opposite arm extended to the side.

   • Hold this position for 3-5 seconds, feeling the stretch in your shoulder.

   • Switch to the other arm and repeat the stretch.

6. Cool Down:

   • Slowly bring your arms back down to your sides.

   • Take a deep breath and relax your shoulders.

Tips:

• Keep your movements slow and controlled to avoid straining your shoulders.

• Ensure your back remains straight throughout the exercise.

• If you feel any discomfort, stop the exercise and rest.