Shoulder, Trunk and Knee Movement Common Yoga Protocol


 2. SHOULDER'S MOVEMENT
STHTI:Samasthiti(Alert Postures)
Stage i:(Shoulder's Stretch)
  • Keep the feet together,body straight and the and the arms by the sides.
  • While inhaling,raise your both arms sideways above your heads with the palm onwards.
  • Exhale and bring it down in the same manner.
  • Palms must be opened,with the fingers together.
Stage ii: Skandha Chakra(Shoulder rotation)
    Skandha asan
  • Place the fingers of left hand on the left shoulder and the fingers of right hand on the right shoulder.
  • Full rotation of both the elbows in circular manner.
  • Inhale and raise your elbows and bring them back when you exhale.
  • Try to touch the elbow in front of the chest on the forward movement,stretch the elbows back in the backward movement and touch the side of trunk while coming down.
  • Repeat this 2 times rotating from front to back.
  • Do the same in inverse manner.Inhale while raising the elbow and exhale while bringing them down.
BENEFITS:
  • Practice of the Yogic kriya makes the bones,muscles and nerves of the neck and shoulder healthy.
  • These practices are helpful in cervical spondylosis and frozen shoulder.

Stage III: Trunk Movement(Katisakti Vikasaka) 
Sthiti:Samasthiti(Alert Postures)
Technique:
    Katichakrasan
  • Keep the legs about 2-3 feet apart.
  • Raise both the arms up to the shoulder level with palms facing each other and keep them parallel.
  • While exhaling,twist the body towards the left side so that the right palm touches the left shoulder,come back with inhalation.
  • While exhaling,twist the body towards right side so that the left palm touches the right shoulder,come backwith inhalation.
  • This is one round;repeat it two more times.
  • Relax in Samasthiti.
NOTE:
  • Do it slowly with the coordination of breathing.
  • Cardiac patients shall do with care.
  • Avoid this practice in case of severe back pain,vertebral and intervertebal disc disorders and during mensuration.

Stage IV. KNEE MOVEMENT
Sthtiti: Samasthiti(Alert Postures)
Technique:
  • Inhale;lift your arms up to the shoulder level,palm facing downwards.
  • Exhale;bend the knees and bring down the body to the semi squatting position.
  • In the final position,both the arms and thighs should be parallel to the ground.
  • Inhale;and straighten the body.
  • Exhale while bringing down the hands.
  • Repeat it two more times.





NOTE
  • Helps to strengthen knees and hips joints.
  • Avoid this asana in case of acute condition of arthritis.



Source: Ministry of Ayush