Consistency is key, take time to do the exercises daily for best results. It is always okay to lessen the time of the exercises, but do not practice longer than the maximum time specified.
Chop-Chop: Place the palms together in Prayer Pose at the center of the chest. Rotate the hands from the wrists in a chopping motion, swinging the fingers from pointing straight up to pointing straight down while keeping the center of the palms at the same level.
Chop powerfully and fast. Ideal speed is two times per second, but keep to your ability and start out slower if needed. Keep your shoulders relaxed and down. Exhale every time you chop the hands downward. Inhale as they come up. Continue 1-3 minutes. This exercise gives the wrists flexibility and adjusts the joints.
Exploding Hands: Raise your forearms, palm down, like you are at a keyboard. Elbows relaxed down alongside the torso. Form a fist, inhale through a rounded mouth as you quickly explode the fingers open. Spread and stiffen the fingers widely; this is a strong motion. Exhale through a rounded mouth as you squeeze the fingers back into a closed fist. Open and close the fists about once per second. Continue 1-2 minutes. This exercise releases tension in the arms & hands.
Tantric Har is an excellent chant to perform the exercises to. There is a “Har” chanted every second, which takes the brain work from timing the exercises.
There are many excellent versions of Tantric Har available; here are two examples:
Source: Aquarian Times Magazine | Volume 4 Number 1 Spring 2004 | Page 65 – 66