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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:
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Remain in Sukhasana or comfortable cross legged pose.
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Keep spinal chord and the neck straight.
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Keep your eyes open.
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Breathe slow and rhythmic.
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Stretch forward your arms to shoulder level.
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Keep the palms straight and open towards the ceiling with straight fingers.
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Bend both the elbows and stretch the palms face ward.
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Try to touch the shoulder with your palms.
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At this hour the palm should be shoulder ward.
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Keeping the fingers on your shoulder rotate the hand in clockwise and anti-clockwise direction.
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Do this exercise ten times.
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Now straighten your hand at the elbow.
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Repeat this ten times.
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Bring back the hands in original position.
Variation II:
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Remain in Sukhasana pose.
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Out stretch your both hands sideways at shoulder level keeping the palm-ceiling ward.
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Bend your elbows and touch the shoulder with your fingers.
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Keeping the fingers on the shoulder rotate both the hands in circular and anti-circular motion.
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Then place your hands back in the original position.
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Repeat this ten times.
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Inhale and stretch your arms then exhale and bend your elbows.
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Focus on the arms and elbows.
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Now get back in the primary position.
Breathing Pattern:
Consciousness:
Benefits:
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