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Shroni Chakra is an Indian translation for Hip Rotation
pose. You can learn this asana as below:
Routine: -
Get the body in the primary position. -
Bending the right knee put the heel on the left thigh. - Hold the right knee with right hand.
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Keep the left leg straight on the floor. -
Grasp firmly the right toe with the left hand and place the heel near the waist line. - Keep the spinal chord and the neck straight.
- Keep your eyes open.
- Breathe slow and rhythmic.
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Rotate the hip joint in circular motion with the help of right hand. -
Touch the floor with the knees while rotating them, if possible. -
Remain focused on the knees to know whether you are able to rotate them properly or not. - Never allow the back or the neck to fall forward.
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Perform this ten times with alternate legs, first clockwise and then anti-clockwise. - Get back to the primary position.
- Concentrate on your waist position with closed eyes.
- Remain conscious of any pressure or pain.
Breathing Pattern: - Inhale during the upward movement.
- Exhale during the downward movement.
Consciousness: - On the breathing.
- Mental counting.
- The rotation of hip joints.
Benefits: - Flexibility to the joint.
- Removes the muscle strain.
Contraindications:
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