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.