The second of the Pawanmuktasana series 2 is a group of asanas primarily working the abdominals to increase core strength and stability as well as improve the function of the digestive system.
Core is the axis of the body. Without proper training, either most asanas cannot be attempted or if done by force and without alignment, can lead to serious injury, especially of the lower back. Practising this series daily helps one develop the strength and integrity for advanced poses.
PM2 is recommended for all healthy individuals who wish to practice yoga daily. It creates a strong foundation for all other asanas. However, people suffering with high blood pressure, heart conditions, pregnant and menstruating women should try to avoid this series as it puts pressure on the abdomen. If you have undergone any abdominal surgery, caution should be exercised.
Please see the link for:
Pawanmuktasana Series 1
Pawanmuktasana Series 3
Asanas in PM2
Our base position is lying on the back with feet together. You can either rest your palms next to the hip, or place them under the lower back to support it. A variation that can be followed is to move with one leg only instead of using both of them together. Do 10-15 rounds or as per comfort.
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Leg Raises
From the base position, inhale and begin to lift one or both legs up to 90 degrees. As you exhale, slowly begin to drop the legs down in control. You can straighten one leg or bend the knee if you experience lower back discomfort.
Leg Circles
Lift the legs up to 45 or 60 degrees. Maintaining natural breathing, begin to draw circles clockwise and anti-clockwise. Once done, slowly drop the legs down.
Cycling
From the base position, bend both the knees and bring them to the chest. With natural breathing, begin to cycle the legs alternatively. Do it back and forth for a few rounds, and relax.
Pawanmuktasana
From the base position, bend both knees and hug them to the chest. Lift the head and neck up if accessible. Otherwise let the head rest on the ground. Maintain this position for a few seconds and relax.
Rocking
Begin in pawanmuktasana. Slowly begin to rock back and forth, coming up and balancing on the sit bones. Use the strength of the abdomen instead of momentum for maximum benefits. Alternatively, you can also rock sideways, maintaining knees to the chest.
Supinated Twists
From a lying down position, bend both knees and open the arms out at shoulder level. Knees and ankles are stacked on top of each other. Inhale in the centre. As you exhale, drop the knees to one side, and the head to the other. Stay here for a few breaths. Repeat on the other side.
Alternatively, you can do this with one leg straightened. For example, bend the right knee and place the right foot outside the left thigh. Grab the right knee with the left palm and slowly bring the knee close to the floor without too much pressure. Make sure the right shoulder remains grounded on the mat throughout. Repeat on the other side.
Boat Pose
From the base position, inhale and lift the legs, chest, arms and head. You can bend the knees if the lower back hurts. Alternatively, to go deeper, you can lower down, lifting up to about 20 degrees. Hold for a few breaths and slowly lie back down.
Please see the link for Pawanmuktasana Series 1:
Pawanmuktasana Series 2
Conclusion
You can repeat these positions one after the other. Make sure to rest if the intensity is too high. With consistent practice, you will master the pawanmuktasana second series. These postures are excellent for stimulating the manipura chakra, resulting in overall vitality and longevity.
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