Above are three arm variations that can be done through out your day to encourage blood flow to hands and arms and loosen tightness in the upper back and shoulders. 


These are especially relevant if you drive or sit at a computer or desk a lot

They can be done at any stage of your cycle.

You can use a strap or rope to hold on to if you cannot grip the hands for the first variation

If you cannot get arms into pray pose behind your back, simply grab on to opposite elbows.