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 pose | Shoulder Socket Rotation |
| Sanskrit Name of the pose | Skandha Chakra |
| Hindi | स्कंद चक्र |
| Base position | Sitting |
| Repetitions | 10 |
| Body Part | Shoulders |
| Category | Pawanmuktasana Series 1 |
| Yoga Difficulty | Beginner |
| Category (English) | Antirheumatic yoga poses |
| Benefits | Helps to loosen up and release tension in the muscles and connective tissue surrounding the shoulder joint. |
| Precautions | Should not practice if suffering from an elbow injury. |
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.