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Hip Rotation in Yoga - Shroni Chakra, Procedure, Benefits, and Precautions

Hip Rotation in Yoga – Shroni Chakra

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

Hip Rotation in Yoga - Shroni Chakra sitting position. Know all about Hip Rotation in Yoga - Shroni Chakra, how to do Hip Rotation in Yoga - Shroni Chakra, its benefits, and precautions.
Hip Rotation in Yoga – Shroni Chakra Sitting position
  • 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.

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