FOR THE SHOULDER DELTOIDS

Stand with the feet together, holding both the dumb bells close to the heart center with the heads of the dumb bells touching together. Breathe in this position for a few seconds. Firmly pressing on to the floor, lift the kneecaps, tighten the thighs and draw the navel inwards towards the lower spine, lengthen the spine and open the chest. Inhale, bring the dumbbells to the shoulders, extending the elbows out to the sides; relax the shoulder blades and pull them down towards the lower spine stabilizing them. Inhale; press the right hand dumbbell straight up towards the ceiling, taking the left leg out to the side as far as you can maintain the balance. Exhale, pull down the right dumbbell keeping the right elbow down out to the right side and the left leg down to the floor. Back to the starting position. Do eight repetitions with right dumbbell and left leg; and another eight with the left dumb bell and right leg. Release the posture by coming back to the standing eight with the left dumb bell and right leg. Release the posture by coming back to the standing pose. It improves balance and concentration, strengthens the muscles of the legs and the pelvis, opens the chest and shoulders and improves the quality of the breath. This exercise makes the lower body symmetrical. The balanced movement with the dumbbells works on the shoulder deltoids.