CHANDIGARH,18.08.21-This is also called KUHUNI Chakra. Like other simple exercises,it also helps in relieving pain and strengthening related joints and muscles. It also helps in in case of frozen shoulders.

Sit in base or crossed legs position. However, those who are unable to sit on the floor due to some reasons, can perform it while in standing position or sitting in a chair with back, neck and head in a straight line.
Stretch the right arm in front of the body at shoulder level.
The right hand can be kept open or loosely closed.
Support the right upper arm with the left hand.
Bend the right arm at the elbow, rotating the elbow joint so that the lower arm and hand move clockwise.
Keep the upper arm steady and parallel to the floor.
The movement should be smooth. The fingers should almost touch right shoulder as they move past. Practice 10 times clockwise and 10 times anti-clockwise.
Gently lower the right arm.
Repeat with the other side.
Breathing:- inhale on the upward stroke and
exhale on downward stroke.
Awareness on the rotation of the elbow joint and breath and keeping on the upper arm steady.
Dr M K Virmani
Chairman Chandigarh Yoga Association
Vice President Yoga Federation Of India
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