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:

  • 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.