Shoulder Circling

I am back with another asana “shoulder circling”. This is one of the effective asanas that stimulate the cells in upper part of the body i.e., from head to spine. For some people, excess fat retains in upper arm, this yoga asana helps in reducing fat. Sitting before computer and typing hours together result in pain, in shoulder joint pains and wrist pains. This particular asana gives relief from shoulder joint pains.

Benefits of Shoulder Circling Yoga: Removes shoulder joint pains, excess fat in upper arm. It strengthens shoulder, neck and chest muscles.

Do practice all these asanas in a sequential manner.

This particular shoulder circling asana should be done after elbow stretch variations I discussed earlier.

Caution: For those with spinal cord injuries or fractures, please wear spine belt and practice all these Asanas. If not, no need to wear. If you can sit on floor then do with yoga mat or else you can do in wheel chair too.

shoulder3

Process:

  1. Sit in padmasana pose or vajrasana pose which ever is comfortable to you. Usually vajrasana pose is not recommended especially who had spinal cord injuries or fracture. Don’t over strain which ever is comfortable, sit in that pose.
  2. First do with one hand. Bring your left hand fingertips to the shoulders and perform large circling movements with the elbows
  3. Inhaling move the elbows in a half circle backwards
  4. Exhaling continue the circling movement forwards until the elbows touch each other
  5. Complete 5 circling movements forwards and 5 circling movements backwards.
  6. Relax
  7. Now, bring your right hand fingertips to the shoulders and perform large circling movements with the elbows
  8. Repeat the steps 3, 4, 5.
  9. Relax
  10. Now, Do it with both the hands simultaneously. Bring  fingertips to the shoulders and perform large circling movements with the elbows
  11. Repeat the steps 3,4,5.
  12. Relax

Breathing pattern: Inhaling move the elbows in a half circle backwards.
                                     Exhaling continue the circling movement forwards until the elbows touch each other.

 

Note:  If you feel any discomfort while doing so, lie down for few minutes. Don’t over strain. Do relaxly and peacefully.

 

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4 thoughts on “Shoulder Circling

  1. Hi Raisie 🙂 Thank you for stopping by. Glad to hear that this exercise helps you 🙂 you can contact me for any help. I am glad to help

    Like

  2. I do this exercise with my seniors in my chair yoga class. As we age the range of motion in the shoulders can be greatly reduced. This exercise helps to begin opening up the shoulder joint and create more mobility.

    Liked by 1 person

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