What is the Pawanmuktasana Series?
The Pawanmuktasana Series is one of the most important groups of yoga practices developed in the tradition of Bihar School of Yoga. It is one of the most important groups of practices that has a very major impact on the human body and mind.
Pawanmuktasana is valuable for understanding the meaning of asana by developing awareness of the body’s movements and the subtle effects they have at the various levels of being. It is very useful as a preparatory practice as it opens up all the major joints and relaxes the muscles of the body.
The name Pawanmuktasana comes from Sanskrit:
- Pawan means ‘wind’ or ‘Prana’,
- Mukta means ‘release’,
- Asana means posture.
Thus, Pawanmuktasana means a group of asanas that eliminate any blockages preventing the free flow of energy in the body and mind.
Structure of the Pawanmuktasana Series
The Pawanmuktasana Series is divided into three groups, each focusing on a specific aspect of physical and energetic well-being:
1. Anti-Rheumatic Group (Joints and Mobility – Part 1)
This sequence consists of gentle movements that enhance flexibility and remove stiffness from the joints. It is particularly beneficial for people with arthritis, joint pain, high blood pressure, heart problem or sedentary lifestyles. It is particularly useful for eliminating energy blockages in the joints of the physical body. These movements also prepare the body for more advanced yoga postures.
Base Position
All the practices of pawanmuktasana part 1 are performed while sitting on the floor in the base position. The body should be relaxed, and only those muscles associated with the asana being executed should be used. Full awareness should be given in each and every asana.
PRARAMBHIK STHITI (base position)
- Sit with the legs outstretched, feet close together but not touching.
- Place the palms of the hands on the floor to the sides, just behind the buttocks.
- The back, neck, and head should be comfortably straight. Straighten the elbows.
- Lean back slightly, taking the support of the arms.
- Close the eyes and relax the whole body in this position.
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PADANGULI NAMAN (TOE BENDING)
Practice:
- Sit in the base position with the legs outstretched and the feet together. Place the hands beside and slightly behind the buttocks.
- Lean back a little, using the arms to support the back.
- Keep the spine straight.
- Be aware of the toes. Move only the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless.
- Hold each position for a few seconds.
- Repeat 1 0 times.
Breathing:
- Inhale as the toes move backward.
- Exhale as the toes move forward.
Awareness:
- On the stretching produced by the movement and the breath.
Benefits of the Toe Bending:
- involves flexing and stretching the toes.
- Strengthens the arches, which can help with flat feet and foot pain.
- Reduces tension in the toes and the soles of the feet.
- Stimulates blood flow in the feet and toes, helping with conditions like poor circulation or cold feet.
- Can be beneficial for people with diabetes or neuropathy.
- Strengthens foot muscles that play an important role in stability.
- Improves alignment, which can positively affect walking and standing posture.
GOOLF NAMAN (ANKLE BENDING)
Practice:
- Remain in the base position.
- Slowly move both feet backward and forward, bending them from the ankle joints.
- Try to stretch the feet forward to touch the floor and then draw them back towards the knees.
- Hold each position for a few seconds.
- Repeat 10 times.
Breathing:
- Inhale as the feet move backward.
- Exhale as the feet move forward.
Awareness:
- On the stretch in the foot, ankle, calf, and leg, and the breath.
Benefits of Ankle Bending:
- Stimulates blood flow in the lower legs, reducing swelling and numbness.
- Helps regain strength and flexibility after an injury.
- Beneficial for people with poor circulation or those who sit for long periods.
- Helps manage conditions like arthritis by reducing stiffness.
- Increases synovial fluid circulation, keeping joints lubricated.
- Helps maintain a full range of motion, preventing stiffness.
- Engages muscles in the lower leg, reducing the risk of weakness and instability.
- Strengthens stabilizing muscles, reducing the risk of falls and injuries.
- Strengthens ligaments and tendons around the ankle joint.
- Helps prevent sprains, and strains.
GOOLF CHAKRA (ANKLE ROTATION)
Practice:
- Remain in the base position.
- Keep the legs shoulder-width apart and straight.
- Keep the heels on the ground throughout the practice.
Stage I:
- Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise.
- Repeat the same procedure with the left foot.
Stage 2:
- Slowly rotate both feet together in the same direction.
- Focus on rotating the feet and not the knees.
- Practice 10 times clockwise and then 10 times anti-clockwise.
Stage 3:
- Keep the feet separated.
- Slowly rotate both feet from the ankles together but in opposite directions.
- Do 10 rotations in one direction and then 10 rotations in the opposite direction.
Breathing:
- Inhale on the upward movement.
- Exhale on the downward movement.
Awareness:
- On the rotation of the ankle and the breath.
Benefits of Ankle Rotation:
- Prevents stiffness and enhances ankle mobility.
- Strengthens the muscles in your lower leg.
- Reduces the risk of sprains and other injuries.
- Increases blood circulation, and helps reduce swelling and discomfort.
- Helps in balance and enables movements like jumping and pivoting.
GOOLf GHOOMAN (ANKLE CRANK)
Practice:
- Remain in the base position.
- Bend the right knee and bring the foot towards the groin.
- Turn the knee out to the side and if there is no strain, gently place the foot on the left thigh.
- Make sure the ankle is far enough over the thigh to be free for rotation. Hold the right ankle with the right hand.
- Hold the toes of the right foot with the left hand.
- With the aid of the left hand, slowly rotate the right foot 10 times clockwise, then 10 times anti-clockwise.
- Change the leg and repeat with the left foot placed on the right thigh.
Breathing:
- Inhale on the upward movement.
- Exhale on the downward movement.
Awareness:
- On the rotation and the breath.
Benefits of Ankle Crank:
- Increases blood flow to the ankle, which can alleviate stiffness and pain associated with arthritis or overuse injuries.
- Helps prevent stiffness and swelling.
- Increases flexibility and joint movement.
- Beneficial for people who stand or walk for long periods.
- Relieve tiredness and cramps, and prevent venous thrombosis, especially in bedridden, post-operative patients
JANUFALAK AKARSHAN (KNEECAP CONTRACTION)
Practice:
- Stay in the base position.
- Gently contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.
- Hold the contraction for 3 to 5 seconds.
- Release the contraction and let the kneecap return to its normal position.
- Practice 10 times.
- Repeat with the left kneecap 10 times, then with both kneecaps together.
Breathing:
- Inhale while contracting.
- Exhale while relaxing the knee muscles.
Awareness:
- On the contraction and the breath.
Benefits:
- Stronger muscles around the knee help absorb impact forces, reducing strain on ligaments and preventing injuries.
- Enhances synovial fluid circulation, keeping the knee joint lubricated and reducing stiffness.
- can provide immediate pain relief, and can also improve pain and quadriceps function over time.
- Isometric contractions can increase muscle activation in the quadriceps.
JANU NAMAN (KNEE BENDING)
Practice:
Stage I:
- Stay in the base position.
- Bend the right knee, bringing the thigh near the chest, and clasp the hands under the right thigh.
- Straighten the right leg, pulling up the kneecap.
- Keep the hands under the thigh, but straighten the arms.
- Keep the heel about 10 cm off the floor.
- Again, bend the right knee so that the thigh comes close to the chest and the heel near the groin.
- Keep the head and spine straight.
- This is one round.
- Practice 10 rounds with the right leg and then 10 rounds with the left leg.
Stage 2:
- Bend both knees together, bringing the thighs near the chest, and place the feet on the floor in front of the groin.
- Hold the backs of the thighs.
- Raise the feet slightly from the floor and balance on the buttocks. Straighten the legs as much as you can without straining.
- The arms straighten naturally while the hands continue to support the thighs.
- Point the toes forward.
- The hands and arms should support and maintain the stability of the body. Keep the head and spine upright.
- Remain in the position for a few seconds.
- Bend the knees and bring the legs back to the starting position, keeping the heels slightly above the floor.
- Draw the toes back towards the shins.
- This is one round.
- Practice 5 to 10 rounds, keeping the heels off the floor throughout the practice.
Breathing:
- Inhale while straightening the legs.
- Exhale while bending the legs.
Awareness:
- On the knee bend and associated movement and balance, and the breath.
Contra-indications:
- Stage 2 is a strenuous practice and should not be attempted by people with weak abdominal muscles, back conditions, high blood pressure, or heart conditions.
Benefits:
- Helps in lubricating the knee joints and reduces stiffness and increases flexibility.
- Beneficial for people with mild knee pain or discomfort.
- Stimulates blood flow to the knee joints and lower legs.
- Helps prevent age-related joint issues like arthritis.
- Beneficial for individuals recovering from knee injuries.
- Janu Naman can help improve digestion by strengthening the lower abdomen.
- Helps in building strength and endurance in the legs.
- Acts as a warm-up for deeper knee-bending asanas like Padmasana (Lotus Pose).
- Janu Naman can strengthen the knee joint.
- Janu Naman can help increase body awareness by directing attention inward.
JANU CHAKRA (KNEE CRANK)
Practice:
- Sit in the base position.
- Bend the right knee and bring the thigh near the chest.
- Place the hands under the right thigh and interlock the fingers or cross the arms holding the elbows.
- Raise the right 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 I 0 times clockwise and then I 0 times anti-clockwise.
- Repeat with the left leg.
Breathing:
- Inhale on the upward movement.
- Exhale on the downward movement.
Awareness:
- On the movement and perfection of circular rotation, and the breath.
Benefits:
- Stretches and strengthens the quadriceps and the ligaments that support the knee joint.
- Lubricates the knee joint, reducing stiffness and discomfort.
- Helps in maintaining leg stability and balance.
- Activates healing energies in the knee joint.
- Improves the flexibility of your knee joint.
- Helps improve the balance of your body.
- Beneficial for individuals with arthritis or joint pain.
- Useful for aging individuals to maintain knee strength and prevent degeneration.
- Enhances blood circulation to the knee region.
- Encourages proper alignment of the lower body.
ARDHA TITALI ASANA (HALF BUTTERFLY)
Practice:
- Sit in the base position.
- Bend the right leg and place the right foot comfortably on the left thigh. Place the right hand on top of the bent right knee.
- Hold the toes of the right foot with the left hand.
- This is the starting position.
Stage I: with breath synchronization
- 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.
Awareness:
- On the movement of the knee, ankle and hip joints, relaxation of the inner thigh muscles, and the breath.
Stage 2: without breath synchronization
- Remain in the same position with the right leg on the left thigh.
- Relax the right leg muscles as much as possible.
- Push the right knee down with the right hand and try to touch the knee to the floor.
- Do not strain.
- Let the knee spring up by itself.
- The movement is achieved by use of the right arm only.
- Practise 30 up and down movements in quick succession.
- Breathing should be normal and unrelated to the practice.
- Repeat stages 1 and 2 and the unlocking procedure with the left leg.
Awareness:
- On the movement of the knee, ankle and hip joints and relaxation of the inner thigh muscles.
Benefits:
- Stretches the hips and inner thighs.
- Helps relieve tension and stiffness in the lower back and hips.
- Increases blood flow to the hips and thighs.
- Helps sit comfortably in cross legged positions.
- Enhances the range of motion in the hip and knee joints.
- Useful for preventing joint-related issues like arthritis.
- The gentle movement stimulates abdominal organs, improving digestion.
- Helps in lubricating the knee and hip joints, reducing wear and tear.
- Increases blood flow to the hips and thighs
- Relaxes the nervous system
SHRONI CHAKRA (HIP ROTATION)
Practice:
- Sit in the base position.
- Bend the right leg and place the right foot comfortably on the left thigh. Place the right hand on top of the bent right knee.
- Hold the toes of the right foot with the left hand.
- This is the starting position.
- Use the right hand to rotate the right knee in a circle and make the circular movement as large as possible.
- The index finger may be pointed out and used as a guide to perfection of the circular movement.
- Practise 10 rotations clockwise and then 10 rotations anticlockwise.
- Straighten the leg slowly.
- Repeat with the left leg.
Breathing:
- Inhale on the upward movement.
- Exhale on the downward movement.
Awareness:
- On the rotation of the knee, ankle and hip joint, and the breath.
Benefits:
- Enhances the flexibility of the hips and knees and improves the overall range of motion of the upper legs.
- Engages the core, glutes, and lower back muscles.
- Improves stability and balance.
- This yoga pose is considered a good warm-up for more intense yoga poses and flows.
- Increases blood flow to the pelvic region, improving reproductive health.
- Helps in reducing numbness and discomfort caused by prolonged sitting.
- Beneficial for menstrual health and reproductive function.
- Hip rotation movements, combined with deep breathing, can help release tension and stress stored in the hip and pelvic region.
- Prevents hip and knee injuries by improving joint strength.
- Can reduce pain in cases of hip arthritis, dislocation, and bursitis.
POORNA TITALI ASANA (FULL BUTTERFLY)
Practice:
- Sit in the base position.
- Bend the knees and bring the soles of the feet together, keeping the heels as close to the perineum as possible.
- Fully relax the inner thigh muscles.
Stage 1:
- Clasp the feet with both hands.
- Gently move the knees up and then down towards the floor, but do not use any force.
- Practise up to 30 up and down movements.
Stage 2:
- Keep the soles of the feet together.
- Place the hands on the knees.
- Using the hands, gently push the knees down towards the floor, allowing them to spring up again.
- Do not force this movement.
- Repeat 10 to 30 times.
- Straighten the legs and relax.
Breathing:
- Normal breathing, unrelated to the practice.
Awareness:
- On the hip joint, movement and relaxation.
Contra-indications:
- People with sciatica and sacral conditions should avoid this asana.
Benefits:
- Opens up stiff hip joints and increases mobility.
- Remove tiredness due to long hours of standing and walking.
- Reduces tightness in the inner thighs and strengthens the pelvic muscles.
- Improves blood circulation in the lower abdomen
- Can help with issues related to infertility and sexual health
- Regular breathing while performing the pose can help release anxiety
- Helps in reducing strain on the lower back and relieves sciatic nerve discomfort.
- Stimulates abdominal organs, improving digestion and reducing bloating.
- Helps in sitting comfortably for longer durations.
- Promotes reproductive health and helps in menstrual regulation.
- Encourages awareness of breath and movement.
MUSHTIKA BANDHANA (HAND CLENCHING)
Practice:
- Sit in the base position or a cross-legged pose.
- Hold both arms straight in front of the body at shoulder level.
- Open the hands, palms down, and stretch the fingers as wide apart as possible.
- Close the fingers to make a tight fist with the thumbs inside.
- The fingers should be slowly wrapped around the thumbs.
- Again open the hands and stretch the fingers.
- Repeat 10 times.
Breathing:
- Inhale on opening the hands.
- Exhale on closing the hands.
Awareness:
- On the stretching sensation and movement, and the breath.
Benefits:
- The movements promote better flexibility and range of motion in the wrists and elbows.
- Regular practice can help alleviate discomfort in the elbows and fingers.
- The asana helps develop a firm grip by strengthening the joints in the hands.
- Helps improve blood flow in the hands and arms, reducing stiffness.
- Acts as a natural stress reliever by engaging hand muscles.
- Releases tension from the body and mind.
- Helps prevent conditions like carpal tunnel syndrome and arthritis.
- Useful for people recovering from hand injuries or surgeries.
- Mushtika Bandhan can be a good way to prepare the hands and wrists for more strenuous yoga poses or activities.
Strengthens fingers, wrists, and forearms.
MANIBANDHA NAMAN (WRIST BENDING)
Practice:
- Remain in the base position or a cross-legged pose.
- Stretch the arms in front of the body at shoulder level.
- Keep the palms open and fingers straight throughout the entire practice.
- Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing toward the ceiling.
- Bend the hands forward from the wrists so that the fingers point toward the floor.
- Keep the elbows straight throughout the practice.
- Do not bend the knuckle joints or fingers.
- Bend the hands up again for the next round.
- Repeat 10 times.
Breathing:
- Inhale with the backward movement.
- Exhale with the forward movement.
Awareness:
- On the movement in the wrist joint and stretching of the forearm muscles, and the breath.
Benefits:
- Manibandha Naman helps to loosen and stretch the muscles and tissues around the wrists, improving their flexibility and range of motion.
- Regular practice of wrist bending can help strengthen the muscles and bones in the wrists and forearms.
- Increases blood flow to the wrists, fingers, and hands.
- This practice can release tension and stiffness in the wrists, hands, and fingers.
- Helps restore strength and function after a fracture, sprain, or strain.
- Manibandha Naman is a good warm-up exercise that prepares the wrists and forearms for more challenging yoga poses.
- This movement can help students become more aware of their wrists and fingers.
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