Shoulder socket rotation
Skandha Chakra
- Sit in the Seated Base Position (Prarambhik Sthiti).
Stage 1
- Place the fingers of right hand on the right shoulder
- Keep the left hand on left knee, spine upright.
- Rotate the right elbow in as large a circle as possible.
- Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
- Gently lower the right arm.
- In the same way, practice with the left arm.
Stage 2
- Place the fingers of right hand on the right shoulder and the left hand on the left shoulder.
- Bring the elbows together in front of the body, raise the elbows up then out to the sides and down, drawing large circles with the arms.
- Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
- Gently lower the right arm.
Breathing
- Inhale with the upward movement.
- Exhale with the downward movement.
Awareness
- The rotation of the shoulder joint.
- The sensations experienced in the arm, chest and back muscles.
- Synchronizing the movement with the breath.
Benefits
- Increases range of motion in the shoulder joint.
- Helps to relieve frozen shoulder and cervical spondylitis.
- Improves the posture.
- Relieves tightness and tension in the upper body.
Awareness
- The rotation of the shoulder joint.
- The sensations experienced in the arm, chest and back muscles.
- Synchronizing the movement with the breath.
