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.

Consciousness:

• On the breathing.

• Mental counting.

• The rotation of hip joints.

Benefits:

• Flexibility to the joint.

• Removes the muscle strain.