Pawanamuktasana series is a foundational series of asanas in Hatha Yoga that prepare the body, mind and breath to harmonize and become ready for advanced practice. Also, referred to as Sukshma Vyayam, these series remove blockages– at the physical, mental, emotional and energetic levels. Oftentimes, genetics and lifestyle can contribute to blockages at various levels that trap or misdirect the pranic energy. This can be manifested as disease and discomfort. Hence, it is essential that one has a daily practice to stimulate and move this energy freely in the whole body circuits.
Pawanamuktasana Series 1 Overview
Also known as the anti-rheumatic series, this is the first part of the three. Known for its easy postures, it is recommended to be performed by everyone, no matter the age and sex, to remove blockages and tension from the joints.
Before any asana practice, joint mobilisation is vital to warm up the muscles and avoid strain and injury. Practicing this series as a part of a warm up routine can give incredible health benefits, such as increased mobility in joints, ensuring sufficient lubrication, and preparing the joints to bear weight comfortably.
Even without an extensive asana practice, this series can be practiced stand-alone at any time of the day, especially by the elderly, to ensure holistic wellness.
Asanas
The PM1 series targets all the major joints in the body, moving them across all the range of motions. The base position, or starting point for each asana is Dandasana or Staff pose. Try and maintain a straight spine to maintain proper alignment. You can use props such as blocks or bolster to elevate the hip.
Each asana must be done mindfully, connecting every movement with breath. You can keep a steady gaze at the body part in movement. About 5–10 rounds of each asana is said to be sufficient. However, keep in mind to not push beyond your limits as it can be injurious. Stretch or move to a comfortable point only. Make sure to repeat on both sides.
Please see the link for Pawanmuktasana Series 1:
Pawanmuktasana Series 2
Pawanmuktasana Series 3
Feet and Ankles
- Toe bending: Inhale, pull the toes toward you. Exhale, gently push the toes away from you.
- Ankle bending: Inhale, flex the foot. Exhale, point the foot away.
- Ankle rotation: Make circles clockwise and anticlockwise. You may also bend one knee, place the ankle on the opposite thigh, and draw circles with your hand’s support.
Knees
- Kneecap contraction: Inhale, squeeze the kneecap toward the thigh. Exhale, relax.
- Knee bending: With spine tall, interlace fingers behind the thigh. Inhale, straighten the knee. Exhale, bend and drop the foot down.
Hips
- Half-butterfly: Right foot on left thigh. Inhale, raise knee. Exhale, lower it.
- Hip rotation: In same posture, make circular movements with the knee.
- Butterfly: Join soles of feet, flap knees slowly and gently. Optionally, press knees toward the floor with palms.
Wrists
- Hand clenching: Extend arms, inhale to make fists with thumbs inside. Exhale, release.
- Wrist bending: Inhale, bend wrists upward. Exhale, bend downward.
- Wrist rotation: Make fists and draw circles clockwise and anticlockwise.
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Elbows
Elbow bending: Inhale, bend elbows to bring palms to shoulders. Exhale, extend arms straight.
Shoulders
Shoulder rotation: Place palms on shoulders. Inhale, rotate elbows up and back. Exhale, down and front. Repeat in opposite direction.
Neck
- Flexion & Extension: Inhale, tilt head back. Exhale, chin to chest.
- Side flexion: Inhale, tilt head to one side. Exhale, return and repeat other side.
- Neck rotations: Slowly rotate the head in a circular motion, syncing breath naturally.
Practice Tip
Practice these movements early in the morning, daily for maximum benefits.
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