Shoulder socket rotation

 Skandha Chakra

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.