Skandha Chakra (shoulder socket rotation) is a part of the Pawanmuktasana series 1 ( Antirheumatic group ) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on shoulder socket joints. It is a simple asana, usually practiced at the starting to easily get into more complex asanas.
How 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
- Relieve the strain of driving and office work.
- Relieve the pressure in cervical spondylitis and frozen shoulder.
- Maintain the shape of the shoulders and chest.
Precautions
- Stop if any unusual pain is experienced.