Yoga Poses

Pawanmuktasana Series 1 – Part 5 – Shoulder & Elbow Asanas

Shoulder-Socket-Rotation

Elbow Bending (Kehuni Naman) – Shoulder Socket Rotation (Skandha Chakra) – Shoulder Rotation (Kandhe Ghumana)

Part 5 of Pawanmuktasana Series 1 concern with 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 the upright position.
  • Inhale and stretch out both the arms straight in front of the body at shoulder level.
  • Open the hands with the palms’ face up.
  • Exhale and 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.

Elbow-Bending-Kehuni-NamanKehuni-Naman-Image

  • Maintain the 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)

Shoulder-Socket-Rotation

  • Sit in any comfortable pose but with the spine in the 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)

Shoulder-Rotation-ImageShoulder-Rotation-Images

  • Sit in any comfortable pose but with the spine in the 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

Pawanmuktasana Series 1 – Part 4 – Hand & Wrist Asanas

Pawanmuktasana Series 1 – Part 6 – Neck Movements

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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