Shoulder rotation

shoulder_rotation

Dandasana

  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (Sthiti): Dandasana

II. Practice

Stage 1 (One elbow at a time)

  • Place the finger of the right hand on the right shoulder.
  • Keep the left hand on the left knee. Back straight.
  • Now, rotate the right elbow in a large circle.
  • Practise ten times each clockwise and anti clockwise.
  • Repeat the same with the left elbow.

Stage 2 (Both elbows)

  • Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder.
  • Bring both the elbows in front of the chest, if feasible touching each other.
  • Now, fully rotate both elbows at the same time in large circles.
  • Practise slowly ten times each clockwise and anti clockwise.

NOTE:

  • Try to touch the elbows in front of the chest on the forward movement.
  • Arms also touch the ears while moving up and the trunk while coming down.
  • Keep the head, trunk and spine straight and still.
  • Gradually make the circles bigger.
  • It can be done in cross legged position, Vajrasana, sitting on a chair, or even in Tadasana.

III. BreathingĀ 

  • Breathe in during upward movement and breathe out while coming down.