Page 5 - Practical 17
P. 5
Practical Manual
Practice 5: Shoulder Socket Rotation
Method
• Remain in same inital position.
• Place the fingers on the shoulders.
• Rotate the sholders with both elbows at the same time in a large circle.
• Try to touch the elbows in front of the chest on the forward movement and Note
touch the ears while moving up. Stretch the arms back in the backward
movement and touch the sides in trunk while coming down as shown in Fig.
17.4. Practice slowly 10 times clockwise and anti clockwise.
Breathing - Inhale on the upward movement and exhale on the downward
movement.
Awareness – On the breath, mental counting and stretching sensation around
the shoulder joints.
Fig. 17.4: Shoulders Socket Rotation
Benefits - This asana relieves the strain of prolonged sitting.
It is helpful in cervical spondylitis.
It is also good for respiratory and postural muscles.
Effects and observations
• Perform all Hand joints practices as mentioned above daily for 8 days and
observe the effects
Physical Education and Yog
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