Pawanmuktasana series is very useful as a preparatory practice for anyone, as it opens up all the major joints and relaxes the muscles of the body. It should never be ignored and treated casually because the practices are simple, gentle and comfortable. Its also called sukhshma vyayama or subtle exercise.
The word Pawan means ‘wind’ or ‘prana’; Mukta means ‘release’ and asana means ‘pose’. Pawanmuktasana is a series of asanas designed to remove energy blockages caused by factors like poor posture, emotional stress, or an imbalanced lifestyle. These blockages can lead to a limb, or joint or physical organ malfunction issues. Regular practice of Pawanmuktasana series helps eliminate existing blockages, prevents new ones, and promotes overall health by stabilizing the body’s energy flow. Pawanmuktasana with breath synchronisation and awareness if performed correctly helps in relaxing the mind, tuning up the autonomic nerves, hormonal functions and the activities of internal organs.
Pawanmuktasana is divided into three distinct groups of asanas: the anti-rheumatic group, the digestive/abdominal group and the shakti bandha or energy block group. Daily practice of pawanmuktasana parts 1, 2 and 3 over months brings a relaxation and toning of the entire psycho-physiological structure. The asanas in each group should be performed in the order given.
Pawanmuktasana Part 1 (ANTI-RHEUMATIC GROUP)
The exercises focus on gently moving joints (like toes, ankles, knees, and shoulders) to remove stiffness and improve flexibility. These also help harmonize the body’s energy flow and promote relaxation. These are especially helpful for people with health conditions like arthritis, rheumatism, or heart problems, where intense exercise is not suitable.
Base position:
The base position called Prarambhik Sthiti, is the starting posture for many of these exercises. Here’s how to do it:
1. Sit on the floor with your legs straight and stretched out in front of you.
2. Place your palms on the floor, slightly behind your hips, with your fingers pointing backward.
3. Keep your back, neck, and head straight, but lean back slightly, supported by your arms.
4. Relax your entire body in this position, making sure you’re comfortable.
5. Close your eyes for better focus and relaxation.
This position is important because it provides a stable base for the movements while keeping the body relaxed and aligned.
Anti Rheumatic group asanas should be practised by sitting in a Prarambhik Sthiti, synchronizing breath with the movements and focusing on energy sensations in the body.
1. Padanguli Naman (Toe Bending)
- What to do: Sit in a base position. Move your toes back and forth slowly 10 times.
- Why: Loosens your toe joints and helps blood flow.
- Breathing: Inhale when pulling toes back, exhale when moving forward.
2. Goolf Naman (Ankle Bending)
- What to do: Sit in a base position, point your feet forward and backward, bending at the ankles 10 times.
- Why: Strengthens ankles and improves flexibility.
- Breathing: Inhale as you pull feet back, exhale as you stretch forward.
3. Goolf Chakra (Ankle Rotation)
- What to do: Sit in a base position, rotate your ankles in circles, first one foot, then the other, and finally both together 10 times each.
- Why: Increases mobility in ankle joints.
- Breathing: Inhale when moving up, exhale when moving down.
4. Goolf Ghoornan (Ankle Crank)
- What to do: Place one foot on the opposite thigh towards the buttock, hold the ankle with one hand and hold the toes with another hand and slowly rotate ankle 10 times clock wise and 10 times anti-clock wise. Repeat with another leg. Make sure the ankle is far enough over the thigh for free rotations.
- Why: Improves blood circulation and reduces leg cramps.
- Breathing: Inhale as you rotate upward, exhale as you rotate downward.
5. Janufalak Akarshan (Kneecap Contraction)
- What to do: Sit in a base position, tighten the muscle around your kneecap and release. Do 10 times slowly.
- Why: Strengthens knee joints.
- Breathing: Inhale when tightening, exhale when relaxing.
https://www.youtube.com/watch?v=DCkVb24GM_4
6. Janu Naman (Knee Bending)
- What to do: Bend one knee toward your chest and clasp the hands under the thigh, then straighten it. Repeat for both legs 10 times.
- Why: Improves knee flexibility and stretches thigh muscles.
- Breathing: Inhale when straightening, exhale when bending.
7. Dwi Janu Naman (Double Knee Bending)
· What to do: Sitting in the base position, place both palms flat on the floor at the side and slightly in front of the buttocks. Bend both knees together and straighten them while keeping your feet 8cm above the ground. Note that hands may also be clasped under the thighs as in Janu Naman. Practise 5 to 10 rounds.
- Why: Strengthens abdominal and leg muscles.
- Breathing: Inhale while straightening, exhale while bending.
8. Janu Chakra (Knee Crank)
· What to do: Sit in a base position. Bend one knee towards your chest and clasp the hands under your thigh. Raise the foot from the ground. Rotate the lower leg from the knee in a large circular movement; try to straighten the leg at the top of the upward movement. The upper leg and trunk should be completely still. Rotate 10 times clock wise and 10 times anti-clock wise.
· Why: Strengthens the muscles and ligaments around the knee.
· Breathing: Inhale when moving up, exhale when moving down.
9. Ardha Titali Asana (Half Butterfly)
· What to do: Sit in a base position. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee. Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the knee to the floor. The trunk should not move. Do not force this movement in any way. The leg muscles should be passive, the movement being achieved by the exertion of the right arm. Slowly practise 10 up and down movements. Repeat with the left leg.
· Why: Loosens the hip joint and prepares for meditation.
- Breathing: Synchronize with the movement or breathe normally.
10. Shroni Chakra (Hip Rotation)
- What to do: Sit in the half butterfly asana position. Using the arm, rotate the knee in big circles. Practise 10 rotations clock wise and 10 anti-clock wise. Repeat with another leg.
- Why: Improves hip flexibility and joint health.
- Breathing: Inhale on the upward movement, exhale on the downward movement.
11. Poorna Titali Asana (Full Butterfly)
- What to do: Sit with the soles of your feet together, clasp the feet with both the hands and bounce your knees up and down. Using the elbows press the legs down.
- Why: Loosens thigh muscles and prepares for cross-legged sitting.
- Breathing: Breathe normally.
12. Mushtika Bandhana (Hand Clenching)
· What to do: Hold both arms straight in front of the body at shoulder level. Open the hands, palms down, and stretch the fingers wide then clench your fists tightly. Repeat 10 times.
· Why: Relieves hand tension and improves finger strength.
· Breathing: Inhale while opening, exhale while closing.
13. Manibandha Naman (Wrist Bending)
- What to do: Sit in a base position. Stretch your hands forward and bend your wrists up and down. Keep elbows straight towards the practice. Do not bend the knuckle joints or fingers. Repeat 10 times.
- Why: Relieves wrist tension and strengthens forearm muscles.
- Breathing: Inhale as you bend upward, exhale as you bend downward.
14. Manibandha Chakra (Wrist Rotation)
- What to do: Sit in a base position. Make fists and rotate them at the wrists in circles. Practise 10 times clock wise and 10 times anti-clock wise.
- Why: Improves wrist mobility and reduces stiffness.
- Breathing: Inhale as you lift, exhale as you lower.
15. Kehuni Naman (Elbow Bending)
- What to do: Sit in a base position. Stretch arms straight, then bend at the elbows to touch fingers to shoulders. Repeat 10 times. Upper arms remain parallel to the floor, elbows at shoulder level.
- Why: Loosens elbow joints and strengthens arms.
- Breathing: Inhale while straightening, exhale while bending.
16. Skandha Chakra (Shoulder Rotation)
- What to do: Sit in a base position. Place the fingers of the left hand on left shoulder and right hand on right shoulder. Fully rotate your elbows in big circles, one at a time or both together. Practise slowly 10 times clock wise and 10 times anti-clock wise.
- Why: Loosens shoulder joints and relieves tension.
- Breathing: Inhale when lifting, exhale when lowering.
17. Greeva Sanchalana (Neck Movements)
- What to do: — Sit in base position with hands resting on knees in chin mudra. Slowly move your head up and down as far as possible 10 times. — Bend the head to the right by touching the right ear to right shoulder and to the left by touching the left ear to the left shoulder. Do not raise the shoulders. Practise 10 times.
— Move the head side to side 10 times.
— Rotate the head slowly in circles, 10 times in clock wise and 10 times in anti-clock wise.
- Why: Loosens neck muscles and reduces tension.
- Breathing: Synchronize with the movement.
Reference:
- Asana, Pranayama, Mudra, Bandha book by Swamy Satyananda Saraswati
- https://worldyogaforum.com/yoga-poses/pawanmuktasana-series-1-2-3/antirheumatic-yoga-part-1/
- https://www.youtube.com/watch?v=dMktdseoC3A
- https://www.youtube.com/watch?v=DCkVb24GM_4
