Ten minutes

Sit in a comfortable cross-legged position with your elbows at your sides.

Bend your arms, so that your forearms extend upward and your palms face each other. 

Then, strongly push one arm out and up at a 60-degree angle, initiating the movement from the armpit, while the other arm stays put.

Then push the other arm out as the first returns to its original position.

Continue alternating arms for ten minutes, gradually building up the pace. 

In this exercise, you can close your eyes or you can choose a focus to promote steadiness of mind.