Our hands and feet are biomechanical marvels. Our feet need to be strong enough to deal with some of the greatest forces experienced by the body. Leg muscles, joints and nerves work together to bear the body weight and allow us to move the body. When injury or disease affects any of these structures, life can become difficult. Likewise, arms play so much important role in our lives. Indian yoga system has recommended several asanas (postures) to strengthen the arms, legs and joints.
For strengthening legs:
For Strengthening arms:
Lolasana (Swinging pose) – this asana strengthens arms & abdominal muscles. Sit in padmasana, place palms on either side of the buttocks, inhale deeply, hold the breath and raise the whole body off the ground with the support of arms, swing the body backwards & forward, continue swinging, exhale while lowering on the ground, five rounds reasonable.
For Joints: -
Same procedure as above, except head facing forwards, left arm be vertical, slowly swing the left arm downwards over the left side of the head touching the left ear, slowly return the starting position, do on left side.
Slowly procedure as above, raise the left hand upwards towards the armpit, keeping the palm in contact with the side of chest, slowly return the starting position, do on left side.
Slowly procedure as above, place the hands behind the back and hold the left wrist with the right hand, twist the hips to right, keeping the feet in the same position, slowly bend to the right side, try to touch the right knee with the nose, return to the starting position, repeat on left side.
Slowly procedure as above, extend the arms horizontally to each other, look forwards, move the trunk to the right and touch the right foot with the left hand, allow the arms to swing so that when the left hand touches the right foot, the right arm points upwards, twist the head & look upwards at the right hand, stay in final position, return to the starting position.
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati