Pawanmuktasana Series is one of the most beautiful gifts from traditional Hatha Yoga, especially taught in many leading yoga teacher training schools in Rishikesh and across India. Often known as the Anti-Rheumatic Group, this series is designed to open the body gently, release trapped energy, improve joint mobility, and help new practitioners move deeper into their yogic journey with comfort and awareness. However, for the people who are beginners, yoga seekers, and meditation lovers, Pawanmuktasana Series offers a powerful yet simple foundation, preparing their body for intense asanas, pranayama, and meditation.
Meanwhile, in yogic teachings, it is said that the body is the seat of the mind. Additionally, when tension, stiffness, and stress accumulate in the physical body, the mind becomes agitated and restless. However, with the help of systematic and mindful movements, this series releases blockages from the joints, muscles, and energy pathways, supporting holistic wellness. Whereas to bring harmony to mind and body, the ancient texts remind us:
“Shariram Adyam Khalu Dharmasadhanam” which means the body is the foremost instrument for spiritual evolution.
However, at Mind Bliss Yoga Academy, we believe that true yogic growth begins with preparation, awareness, and presence. Meanwhile, Pawanmuktasana Series creates the perfect starting point for that transformation.
What is Pawanmuktasana?
Pawanmuktasana refers to a group of gentle and systematic movements mainly focused on the joints. Meanwhile, the word Pawanmuktasana can be broken down as in which Pawan means wind or gas, Mukt means release or freedom, and Asana means posture
Although many know Pawanmuktasana as a single pose, traditionally it represents three full series. Meanwhile, series 1 focuses on loosening the joints and muscles in a very calm and comfortable way. However, this series improves:
- Joint mobility
- Circulation and flexibility
- Release of trapped Vata (air element)
- Relaxation of the nervous system
- Energy flow throughout the body
Whereas, the movements are soft and controlled so they are ideal for Beginners, Yoga TTC students, Individuals recovering from stiffness, Senior practitioners, and Those preparing for meditation or deeper asanas. Meanwhile, many top yoga schools use Pawanmuktasana Series 1 as the starting practice of their daily sessions.
Purpose and Benefits of Pawanmuktasana Series 1
The Anti-Rheumatic Group works to remove tension from every major joint. Meanwhile, regular practice of the postures of this series provide the various benefits:
- It Increase in mobility and range of motion
- Helps to reduce joint pain and stiffness
- It also improves blood flow
- These postures strengthen your surrounding muscles
- Provides mental calmness and grounding
- It also enhanced connection between body and breath
- Helps to prepare for pranayama and seated meditation
However, when the body becomes free from discomfort, the mind naturally enters a peaceful state. This is the yogic essence of the practice. Meanwhile, a powerful Sanskrit verse reminds us:“सर्वं योगं अवरुद्धिं मनसः प्रसादेन लघ्वृतं” which means When the mind becomes light and calm, all obstacles fall away.
Main Practices in Pawanmuktasana Series 1
Given below are the common practices included in this series, taught during our Yoga TTC in Rishikesh. However, each movement is performed slowly, with mindful breathing, transforming the practice into a moving meditation.
1. Toe Bending (Padanguli Naman)
This gentle movement helps in improving the flexibility in the toes and enhances circulation in the feet. Therefore it is perfect for people who stand for long hours.
2. Ankle Bending (Goolph Naman)
This movement helps to deeply activate ankle joints and prepares the legs for balancing postures.
3. Ankle Rotation (Goolph Chakra)
This rotation helps in loosening stiffness, especially beneficial for arthritis and weak circulation.
4. Knee Bending (Janu Naman)
It provides strength to the knee joint, improves lubrication. Additionally, it supports individuals with weak knees.
5. Knee Rotation (Janu Chakra)
This movement helps to open the hip-knee connection and improves smoothness in movement.
6. Hip Opening Movements
It is beneficial for releasing deep-rooted tension from the pelvic region, where emotional stress often resides.
7. Wrist and Finger Movements
These moments are ideal for individuals working long hours on laptops, helping avoid strain and numbness.
8. Elbow Bending (Kehuni Naman)
It helps to improve range of motion and reduces stiffness in the elbows.
9. Shoulder Rotation (Skandha Chakra)
A deep release technique for shoulder tension, upper back stress, and emotional tightness.
Why Pawanmuktasana Series 1 is Perfect for Meditation Preparation
Before a yogi can sit in Padmasana or Sukhasana comfortably for meditation, the joints and muscles must become stable and relaxed. Meanwhile, Pawanmuktasana Series 1 prepares the body for this, allowing the practitioner to sit effortlessly for longer periods. However, when the physical body becomes still, the mind drops into a meditative space. As the yogic scriptures say: “चित्तस्य शुद्धये योगः” which means Yoga is for the purification of the mind. As a calm body supports a calm mind, this series is the doorway to that experience.
Emotional Healing Through Movement
Along with physical benefits, this series gently releases emotional blockages. However, many times, our joints store silent stress and fatigue. Therefore, practicing Pawanmuktasana Series 1 with slow breathing and awareness helps in the following:
- Release emotional heaviness
- Clear mental fog
- Increase positivity and relaxation
- Build trust within the body
Meanwhile, when students practice in our yoga hall, surrounded by the Himalayan energy, many describe a sense of peace and grounding, something modern yoga seekers long for.
However, the Pawanmuktasana Series 1 is simple, therapeutic, and deeply meaningful. Additionally, it invites yoga practitioners to slow down, breathe consciously, and reconnect with their physical and emotional well-being. Whether you are a beginner, an experienced yogi, or a student in yoga teacher training, this series becomes a lifelong companion, opening the body and balancing the mind.
If you are searching for a yoga practice that feels healing, mindful, gentle, and transformative, then Pawanmuktasana Series 1 is the perfect beginning. Meanwhile,during this series you can sit comfortably, breathe deeply, and let the journey toward freedom Mukti unfold inside you.
