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 lubricate the knee joints 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.
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