Table of Contents
Elbow Bending (Kehuni Naman) – Shoulder Socket Rotation (Skandha Chakra) – Shoulder Rotation (Kandhe Ghumana)
Part 5 of Pawanmuktasana Series 1 concerns shoulder and elbow joints. These asanas are very important for people who have to sit for long hours in the office and those who have to do a lot of driving. They are also very helpful in cervical spondylitis and frozen shoulder problems.
Elbow Bending (Kehuni Naman)
- Sit in any comfortable pose but with the spine in an upright position.
- Inhale and stretch out both arms straight in front of the body at shoulder level.
- Open the hands with the palms face up.
- Exhale, bend the arms at the elbows and touch the fingers to the shoulders.
- The arms should be parallel to the floor and to each other.
- Straighten the arms again returning to the initial position.
- Maintain awareness of the movement of the elbow joint and arm muscles.
- This is one round.
- Repeat the same process 3 to 5 times.
Shoulder Socket Rotation (Skandha Chakra)
- Sit in any comfortable pose but with the spine in an upright position.
- Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder.
- Rotate both elbows at the same time in a large circle.
- Touch the elbows in front of the chest.
- Inhale, move the arms up and try to touch the arms with the ears.
- Stretch the arms back in the backward movement.
- Exhale on downward movement and touch the sides of the trunk on complete exhalation.
- This is one round.
- Practise 3 to 5 clockwise rounds and 3 to 5 anti-clockwise rounds.
- Awareness should be on the breath and the stretching sensation around the shoulder joint.
Shoulder Rotation (Kandhe Ghumana)
- Sit in any comfortable pose but with the spine in an upright position.
- Interlock the fingers of both hands and put them on the navel.
- Rotate both shoulders at the same time in a circle.
- Inhale on upward movement and exhale on downward movement of shoulders.
- Practise 3 to 5 clockwise rounds and 3 to 5 anti-clockwise rounds.
- Awareness should be on the breath and the shoulder joint throughout the practice.
Shoulder Asanas Benefits
- Shoulder asanas are very good in cervical spondylitis and frozen shoulder problems.
- Regular practice of these asanas helps in maintaining the shape of the shoulders and chest.
- Being a part of Pawanmuktasana series 1, these asanas warm-up and prepare the body for more intense yoga poses.
- These asanas are good for flexibility of the shoulder joints and remove the muscle strain.
- Shoulder and Elbow asana reduce stress and anxiety and great for office people and students.
For more on Pawanmuktasana Series 1 Asanas, Read –
Pawanmuktasana Series1 – Part 1 – Toes & Ankle Bending
Pawanmuktasana Series 1 – Part 2 – Ankle & Knee Exercises
Pawanmuktasana Series 1 – Part 3 – Butterfly Yoga Asana & Hip Rotation
