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Yoga for Frozen Shoulders

Shoulder Rotation Moment (Skandh Chakra) – Part 1

Introduction

Hari Om, and a warm greeting to everyone on our journey towards well-being. Today, we’ll explore the Shoulder Rotation Moment, a simple yet effective practice that can alleviate frozen shoulder stiffness, shoulder pain, and neck discomfort.

Instructions

  • Find a Comfortable Position: Sit comfortably on the floor, a chair, sofa, or bed.
  • Raise and Rotate Hands: Slowly raise both hands towards your shoulders. Rotate your hands so palms face the sky, extending fingertips towards the ceiling.
  • Bend Elbows: Bend your elbows, bringing your fingertips gently above your shoulders.
  • Circular Elbow Rotations: Bring your elbows together in front of your chest and slowly rotate them in a circular motion.
  • Elbow Movement: Gradually move your elbows upward, backward, and down, aiming to connect your elbows in front during each circular motion.
  • Repeat and Reverse: Repeat this circular motion three to four times, each rotation taking at least 20 seconds. Then, reverse the direction, bringing your elbows together in front, down, backward, and up, creating another circle.
  • Close Your Eyes: Before and after performing the exercise, close your eyes and feel the internal changes.

Additional Tips

  • Slow and Intentional: Perform the movements slowly and intentionally, rather than rushing through them.
  • Elbow Contact: Try to bring your elbows close to each other during rotations, enhancing the stretch and flexibility of the inner shoulder muscles.
  • Reflect and Relax: Take a minute after each rotation to reflect on the changes you feel in your shoulders and neck.

Benefits

  • Relief from Shoulder Stiffness: Reduces stiffness and improves mobility in the shoulder joints.
  • Alleviates Shoulder Pain: Eases pain and discomfort in the shoulder region.
  • Eases Neck Discomfort: Helps relieve neck pain and tension.
  • Strengthens Shoulder Muscles: Strengthens and tones the muscles around the shoulders.

Conclusion

Incorporate this simple yet effective Shoulders Rotation Moment into your daily routine for just 2-3 minutes to keep your shoulders healthy, flexible, and pain-free. Remember, slow and intentional movements are key to maximizing the benefits of this practice. May your shoulders and neck feel light, strong, and pain-free!

Surya Namaskar Yoga: A Journey of 7 Poses 12 steps for Holistic Wellness

A fusion of physical, mental and spiritual practice

Introduction

Surya Namaskar, also known as Sun Salutation, is a dynamic sequence of 12 poses that harmonizes breath with movement, creating a powerful flow that invigorates the body, mind, and soul. This ancient practice, deeply rooted in Indian tradition, has gained immense popularity worldwide due to its profound benefits for overall well-being.

The 12 Poses of Surya Namaskar

  1. Pranamasana or Namaskarasan (Prayer Pose)

Standing with feet together, palms pressed together in front of the heart, this pose instills a sense of calmness and inner peace.

  1. Urdhva Namaskarasana (Raised hands in namaskar Pose)

Inhaling, stretch arms overhead, palms facing each other, and join in namaskar mudra, lengthening the spine and opening the chest.

  1. Uttanasana (Forward Fold Pose)

Exhaling, hinge at the hips, folding forward, hands reaching towards the floor, releasing tension and lengthening the hamstrings and back muscles.

  1. Ashwa Sanchalanasana (Horse Riding Pose)

Bring your right leg backside as far as you can, resting on the floor with your toes and fingertips. Keep your chest lifted and gaze up towards the ceiling.

  1. Parvatasana (Mountain Pose)

From the Horse Riding Pose, step back, forming an inverted V-shape with hands and feet hip-width apart, strengthening the arms, legs, and core.

  1. Bhujangasana (Cobra Pose)

Inhaling, keep your chest lifted and palms flat on the floor, extending arms, and arching the back, strengthening the core and opening the chest.

  1. Ashtanga Namaskara (Eight-Point Pose)

From the Cobra Pose, lower your body until your forehead, chest, knees, hands, and toes touch the floor. Keep your hips lifted and core engaged.

  1. Bhujangasana (Cobra Pose)

from Ashtanga Namaskara pose to cobra pose Inhaling, keep your chest brought palms on the floor extending arms, arching the back, strengthening the core and opening the chest.

  1. Parvatasan (mountain pose)

Returning from cobra pose, re-establishing the inverted V-shape, preparing for the next round.

  1. Ashwa Sanchalanasana (Horse riding pose)

Stepping forward with one foot, bending the front knee, stretching the back leg, opening the hips and hamstrings.

  1. Uttanasana (Forward Fold Pose)

Returning from Ashwa Sanchalanasana pose, exhale, hinge at the hips, folding forward, hands reaching towards the floor, releasing tension and lengthening the hamstrings and back muscles.

  1. Urdhva Namaskarasana (Raised hands in namaskar Pose)

Inhaling, stretch arms overhead, palms facing each other, and join in namaskar mudra, lengthening the spine and opening the chest.

  • Pranamasana or Namaskarasan (Prayer Pose)

Finally coming back to Namaskarasan (Prayer Pose). Standing with feet together, palms pressed together in front of the heart, this pose instills a sense of calmness and inner peace.


Watch in detail:


Benefits of Surya Namaskar Yoga

  • Improves Physical Fitness: Surya Namaskar strengthens and tones muscles, enhances flexibility, improves cardiovascular health, and boosts stamina.
  • Promotes Mental Well-being: The rhythmic flow of breath and movement helps reduce stress, anxiety, and depression, promoting calmness and inner peace.
  • Enhances Spiritual Connection: Surya Namaskar is rooted in ancient yogic philosophy, connecting the individual to the universal energy of the sun, fostering a sense of oneness and spiritual awakening.

Tips for Practicing Surya Namaskar Yoga

  • Find a Suitable Space: Practice in a quiet, well-ventilated area with ample space to move freely.
  • Wear Comfortable Clothing: Dress in loose-fitting, comfortable clothing that allows for unrestricted movement.
  • Warm Up Beforehand: Perform gentle warm-up exercises to prepare your body for the practice.
  • Coordinate Breath with Movement: Inhale and exhale deeply, synchronizing breath with each pose.
  • Listen to Your Body: Honor your body’s limitations and modify poses as needed.

Conclusion

Surya Namaskar Yoga offers a holistic approach to well-being, combining physical benefits with mental and spiritual nourishment. By incorporating this practice into your daily routine, you can cultivate a sense of balance, harmony, and overall vitality.

योगाचार्य ढाकाराम ने दी मुस्कुराने की चाबी

जयपुर के आराध्य मंदिर श्री गोविंद देवजी में अब नियमित सुबह 6 से 7 बजे तक योग अभ्यास प्रशिक्षण दिया जाएगा। मंदिर महंत अंजन कुमार गोस्वामी के सानिध्य में भक्तों के बेहतरीन स्वास्थ्य और मानसिक शांति के लिए योग गुरु ढाकाराम की शिष्या किरण घीया योग अभ्यास का प्रशिक्षण देंगी। इसके लिए रजिस्ट्रेशन प्रारंभ किया गया है।

मंदिर प्रांगण में इसकी शुरुआत योगपीस संस्थान की ओर से आनंदम योग शिविर में योगाचार्य योग गुरु ढाकाराम, आनंदम योग शिविर प्रकल्प के राष्ट्रीय प्रमुख मोटिवेशनल स्पीकर योगी मनीष भाई विजयवर्गीय, योग प्रशिक्षक योगिनी किरण घीया, शिविर संयोजक सीए दिनेश विजयवर्गीय और समाज सेवी राकेश गर्ग ने दीप प्रज्वलन कर की।

योगाचार्य ढाकाराम ने दी मुस्कुराने की चाबी
योगपीस संस्थान के योग निदेशक योगी मनीष भाई विजयवर्गीय ने बताया- शिविर में योगाचार्य ढाकाराम ने स्वस्थ शरीर के लिए योगाभ्यास, शांत मन के लिए प्राणायाम और आध्यात्मिक उन्नति के लिए ध्यान करवाया। साथ ही भक्तों को सदा मुस्कुराने की चाबी देते हुए कहा- आप सभी यूनीक हैं। इस स्वमान में रह सदैव मुस्कुराते रहें।

शिविर में जयपुर की पूर्व महापौर ज्योति खंडेलवाल, शरद खंडेलवाल, राजस्थान पत्रिका के जीएम विश्व पाल सिंह भदोरिया, टीम बलवंत व्यायामशाला के गुरु सुमेर सिंह, संचालक भगत सिंह राठौड़ एस एल विजय और योग विभूति योगिनी पूर्वी विजयवर्गीय सहित सैकड़ो भक्तों ने योगाभ्यास और प्राणायाम के बाद यूनिवर्सल प्रेयर शिवा शिवा जय जय शिवा पर झूमते हुए भक्ति योग का आनंद लिया। मुस्कुराने की चाबी मिलने पर खूब ठहाके भी लगाए।