The word pawan means ‘wind’ or ‘prana’ mukta means ‘release’ and asana means ‘pose’.
Therefore Pawanmuktasana Series means a group of asanas that remove any blockages which prevent the free flow of energy in the body and mind. These practices are also referred to as ‘sukshma vyayama’ or ‘subtle exercises’. The anti-rheumatic group is concerned with the loosening up of the joints of the body. It is excellent for those with rheumatism, arthritis, high blood pressure, heart problems or other ailments where vigorous physical exercise is not advised.
Base position: All the practices in this section are performed in the base position.
Sit with legs outstretched. Place palms of the hands on the floor to the sides and just behind the buttocks. Back, neck and head should be straight and elbows straightened. Taking the support of the arms, lean back slightly. Relax the whole body in this position with eyes closed.
Toe bending: Practice 1: Sit in the base position. Lean back a little , using the arms to support the back. Keep the spine as straight as possible. Be aware of the toes. Move the toes of both the feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds. Repeat 10 times. Inhale as the toes move backward, exhale as the toes move forward.
Ankle bending – Practice 2: Sit in the base position. Keep the feet slightly apart. Slowly move both the feet backward and forward , bending them from the ankle joints. Try to touch the feet forward , bending them from the ankle joints and then draw them back towards the knees. Hold each position for a few seconds. Repeat 10 times. Inhale as the feet move backward. Exhale as the feet move forward.
Ankle rotation: Sit in the base position. Separate the legs a little, keeping them straight. Keep the heels on the ground throughout the practice.
Stage 1: Slowly rotate the right foot clockwise from the ankle 10 times. Then repeat 10 times anticlockwise. Repeat the same procedure with the left foot.
Stage 2: Place the feet together. Slowly rotate both feet together in the same direction, keeping them in contact with each other. Donot allow the knees to move. Practise 10 times clockwise and 10 times anticlockwise.
Breathing: Inhale on the upward movement. Exhale on the downward movement.
Ankle Crank: Sit in the base position. Bend the right knee and bring the foot towards the buttock. Turn the knee out to the side and 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 to support the ankle. 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 anticlockwise.
Repeat with the left foot placed on the right thigh. Inhale on upward movement. Exhale on downward movement.
Benefits: All the foot and calf asanas help in returning the stagnant lymph and venous blood. They thus relieve tiredness and cramp and prevent venous thrombosis.
Knee bending: Sit in the base position. Bend the right knee 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. Do not allow the heel or toes to touch the floor. Bend the right leg at the knee so that the thigh comes close to the chest and the heel near the buttocks. 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. Inhale while straightening the leg. Exhale while bending the leg.
Knee crank: Sit in base position. Bend the right leg at the knee as described in knee bending above. 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. The upper leg and trunk should be completely still. Rotate 10 times clockwise and 10 times anticlockwise.
Repeat with the left leg. Inhale on the upward movement. Exhale on the downward movement.
Benefits: Since the knee joints bear the whole weight of the body and has no strong muscles for support, it is most vulnerable to injuries, sprains and osteoarthritis. All the knee asanas strengthen the quadriceps muscles and the ligaments around the knee joint. These asanas rejuvenate the joint by activating the healing energies.
…… to be contd
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