Hip Rotation in Yoga – Shroni Chakra

World Yoga Forum » Top 50 Yoga Poses, Breathing Exercises and Benefits » Hip Rotation in Yoga – Shroni Chakra
Hip Rotation in Yoga - Shroni Chakra, Procedure, Benefits, and Precautions

Shroni Chakra (hip rotation) is a part of the Pawanmuktasana series 1 ( Antirheumatic yoga poses) 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
  • 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.
What are the benefits of Shroni Chakra?

The shroni chakra (hip rotation) stretches inner thighs and knees. It helps loosens up hip and knee joint. It is one of the yoga poses in the pawanmuktasana series – 1.

What are the precautions while doing Shroni Chakra?

Shroni Chakra should not be practiced if you are suffering from knee injury. Make sure to not force any movement while doing the shroni chakra. It should not be practiced if suffering from sciatica.

How to open up the hip through Yoga?

Shroni Chakra is an important Yoga pose which can help open the hip. In a world where we sit for long hours, either traveling, driving, or sitting at an office desk or while working from home, it is highly likely that our hips tend to get stiff. Shroni Chakra is one of the key Yoga poses for beginners that can help open up the hip joints.

The Hip Rotation in Yoga (Shroni Chakra) is a part of the Pawanmuktasana Series I. This group of Yoga poses is also known as the antirheumatic poses. Pawanmuktasana series part 1 are a group of poses concerned with loosening up the joints of the body. These poses are excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised. Pawanmuktasana parts 1,2,3 in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health. Shroni Chakra is one of the poses in the full sequence (list below)

  1. Padanguli Naman (Toe bending)
  2. Goolf Naman (Ankle bending)
  3. Goolf Chakra (Ankle rotation)
  4. Goolf Ghoornan (Ankle crank)
  5. Janu Naman (Knee bending)
  6. Janu Chakra (Knee Crank)
  7. Ardha Titali Asana (Half Butterfly pose)
  8. Shroni Chakra (Hip rotation)
  9. Poorna Titali Asana (Full butterfly yoga pose)
  10. Mushtika Bandhana (Hand Clenching)
  11. Manibandha naman (Wrist bending)
  12. Manibandha Chakra (Wrist joint rotation)
  13. Kehuni Naman (Elbow bending)
  14. Kehuni Chakra (Elbow rotation)
  15. Skandha Chakra (Shoulder socket rotation)
  16. Greeva Sanchalana (Neck movements)

One response to “Hip Rotation in Yoga – Shroni Chakra”

  1. Deepak Acharya

    It’s a great article written on shroni chakra…. Great place to learn in detail about yoga posses and meditation

Leave a Reply

Your email address will not be published. Required fields are marked *