Shroni Chakra (hip rotation) is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on hip opening. It is a simple asana, usually practiced at the starting to easily get into more complex asanas.
How To Do Hip Rotation in Yoga – Shroni Chakra
- Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
- Lean back a little, using the arms to support the back. Keep the spine straight.
- Bend the right foot on the left thigh and keep the left leg straight in front.
- Use the right hand to rotate the right knee in a circle and make the circular movement as large as possible.
- The index finger may be pointed out and used as a guide to perfection of the circular movement.
- Practice 10 rotations clockwise and then 10 rotations anti clockwise.
- Straighten the leg slowly.
- Repeat with the left leg.
Breathing pattern while doing Hip Rotation in Yoga – Shroni Chakra
- Inhale on the upward movement.
- Exhale on the downward movement.
Benefits of Hip Rotation in Yoga – Shroni Chakra
- Stretches inner thighs and knees.
- Loosens up hip and knee joint.
Precautions
- Should not practice if suffering from knee injury.
- Do not force any movement.
- Should not practice if suffering from sciatica.