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.