Shoulder Socket Rotation in Yoga – Skandha Chakra

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Shoulder Socket Rotation in Yoga - Skandha Chakra, How to do Shoulder Socket Rotation in Yoga - Skandha Chakra, benefits of Shoulder Socket Rotation in Yoga - Skandha Chakra, and precautions.

Skandha Chakra, also known as Shoulder Socket Rotation, is a yoga practice that helps to increase the flexibility and mobility of the shoulder joint. The shoulder joint is the most mobile joint in the body, allowing for a wide range of movements in the arms, hands, and upper body.

Overview

English Name of the poseShoulder Socket Rotation
Sanskrit Name of the poseSkandha Chakra
Hindiस्कंद चक्र
Base positionSitting
Repetitions10
Body PartShoulders
CategoryPawanmuktasana Series 1
Yoga DifficultyBeginner
Category (English)Antirheumatic yoga poses
BenefitsHelps to loosen up and release tension in the muscles and connective tissue surrounding the shoulder joint.
PrecautionsShould not practice if suffering from an elbow injury.
Elbow Rotation (Skandha Chakra) overview

Steps to do Shoulder Socket Rotation in Yoga – Skandha Chakra

Stage I

  • Remain in a cross-legged pose.
  • Place the fingers of the right hand on the right shoulder. 
  • Keep the left hand on the left knee and the back straight. Rotate the right elbow in a large circle.
  • Practice 10 times clockwise and 10 times anti-clockwise. Repeat with the left elbow.
  • Make sure that the head, trunk and spine remain straight and still.

Stage 2:

  • Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder.
  •  Fully rotate both elbows at the same time in a large circle. 
  • Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up. 
  • Stretch the arms back in the backward movement and touch the sides of the trunk while coming down.
  • Practise slowly 10 times clockwise and then 10 times anti-clockwise.

Breathing pattern while doing Shoulder Socket Rotation in Yoga – Skandha Chakra

  • Inhale on the upward stroke.
  • Exhale on the downward stroke.

Benefits of Shoulder Socket Rotation in Yoga – Skandha Chakra

  • Helps relieve the strain of driving and office work.
  • Relieves the pressure in cervical spondylitis and frozen shoulder.
  • Maintain the shape of the shoulders and chest.
  • Stimulates the energy flow through the Vishuddha Chakra, which is associated with communication, creativity, and self-expression.
  • Help to reduce discomfort and increase range of motion in the shoulders, arms, and upper body

Precautions

  • Stop if any unusual pain is experienced.