Pawanmuktasana Series 1-3: Beginner's Guide for Joint Health
Pawanmuktasana: A Complete Yoga Practice for Better Health
What is Pawanmuktasana?
Pawanmuktasana refers to a group of yoga poses designed to expel trapped gas from the digestive system, improve joint mobility, and enhance physical flexibility. This practice is particularly beneficial for beginners and those seeking gentle yoga routines.
Benefits of Practicing Pawanmuktasana
- Improves Digestion: Helps release trapped gas and enhances bowel movements.
- Relieves Joint Pain: Boosts mobility in ankles, knees, and wrists.
- Enhances Flexibility: Promotes better movement and posture.
- Reduces Stress: Combines physical movements with mindful breathing for relaxation.
- Strengthens Core Muscles: Tones abdominal muscles and improves spinal strength.
Step-by-Step Guide to Pawanmuktasana Poses
1. Toe Bending (Padanguli Naman)
How to Perform:
- Sit with your legs stretched forward.
- Lean slightly back, supporting yourself with your hands.
- Tighten your toes, bend them forward and backward slowly.
- Repeat 10 times.
2. Ankle Bending
How to Perform:
- Maintain the same seated position as above.
- Flex your ankles forward and backward.
- Repeat 10 times.
3. Ankle Rotation
How to Perform:
- In the seated position, straighten your legs.
- Rotate both ankles in circular motions clockwise and counterclockwise.
- Perform 10 rotations each.
4. Knee Bending
How to Perform:
- Sit upright and bend your right knee.
- Place both hands beneath your right knee for support.
- Straighten and bend the leg alternately.
- Repeat 10 times for each leg.
5. Full Butterfly Pose
How to Perform:
- Sit with the soles of your feet touching each other.
- Place your hands on your knees and gently press them down.
- Interlock your fingers under your feet for support.
- Bounce your knees up and down gently.
6. Wrist Bending
How to Perform:
- Extend your arms forward with palms facing upward.
- Flex your wrists up and down, mimicking a wave motion.
- Repeat 10 times.
Watch the Pawanmuktasana Yoga Series Video
For a complete demonstration of the Pawanmuktasana series, watch the video below:
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Shunya Yoga
Certified fitness trainer 3+ years of experience | Course in Yogic Studies – Bihar School of Yoga, an Institute for Advanced Studies in Yogic Sciences | Movement, Meditation and Nutrition Coach
