HomeYoga Asanas : Pawanmuktasana - Part I : Shoulder Socket Rotation
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Shoulder Socket Rotation (Skandh Chakra)

Skandh Chakra is an Indian translation for Shoulder Socket Rotation pose. This asana has two variations. You can learn this asana as below:

Variation I Variation II
Breathing Pattern Benefits

Variation I:

  • Remain in Sukhasana or comfortable cross legged pose.
  • Keep spinal chord and the neck straight.
  • Keep your eyes open.
  • Breathe slow and rhythmic.
  • Stretch forward your arms to shoulder level.
  • Keep the palms straight and open towards the ceiling with straight fingers.

  • Bend both the elbows and stretch the palms face ward.
  • Try to touch the shoulder with your palms.
  • At this hour the palm should be shoulder ward.
  • Keeping the fingers on your shoulder rotate the hand in clockwise and anti-clockwise direction.
  • Do this exercise ten times.
  • Now straighten your hand at the elbow.
  • Repeat this ten times.
  • Bring back the hands in original position.

Variation II:

  • Remain in Sukhasana pose.
  • Out stretch your both hands sideways at shoulder level keeping the palm-ceiling ward.

  • Bend your elbows and touch the shoulder with your fingers.

  • Keeping the fingers on the shoulder rotate both the hands in circular and anti-circular motion.

  • Then place your hands back in the original position.
  • Repeat this ten times.
  • Inhale and stretch your arms then exhale and bend your elbows.

  • Focus on the arms and elbows.
  • Now get back in the primary position.

Breathing Pattern:

  • Inhale during the upward movement.
  • Exhale during the downward movement.


  • On the breathing.
  • Mental counting.
  • The rotation of hip joints.


  • Flexibility to the joint.
  • Removes the muscle strain.




Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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