The antirheumatic poses in yoga also known as Pawanmuktasana series part 1 are a group of poses concerned with loosening up the joints of the body. These poses are excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised.
- Yoga poses in Pawanmuktasana Series 1
- Details and durations of poses
- How to do each pose in Pawanmuktasana Series 1
- 11 Amazing Benefits of Pawanmuktasana Series 1
- Other Important Factors
- Frequently Asked Questions
|English Name||Antirheumatic Yoga Poses|
|Sanskrit Name||Pawanmuktasana – 1|
|Number of poses in sequence||16|
|Duration of sequence||30 minutes|
|Body Parts||Feet, Ankles, Palms, Hands, Neck, Shoulders, Elbow, Hips, Knees|
|Category||Pawanmuktasana series 1,2,3|
|Benefits||It’s extremely important to do series-1 to open up the body, loosen the joints before moving to other yoga poses and sequences. It’s extremely beneficial for people who don’t have a lot of flexibility. If you work long hours, sit for long periods, have stiff body, or pain in joints, this is an ideal series of yoga poses to begin with.|
Yoga poses in Pawanmuktasana Series 1
There are 16 poses in the sequence, which focus on loosening feet, ankles, knees, hips, shoulders, hands, wrists, and neck. Following is the complete list.
|S No||Sanskrit Name of Pose||English Name of Pose||Body Part|
|1||Padanguli Naman||Toe bending||Feet|
|2||Goolf Naman||Ankle bending||Ankle|
|3||Goolf Chakra||Ankle rotation||Ankle|
|4||Goolf Ghoornan||Ankle crank||Ankle|
|5||Janu Naman||Knee bending||Knees|
|6||Janu Chakra||Knee Crank||Knees|
|7||Ardha Titali Asana||Half Butterfly pose||Hips|
|8||Shroni Chakra||Hip rotation||Hips|
|9||Poorna Titali Asana||Full butterfly yoga pose||Hips|
|10||Mushtika Bandhana||Hand Clenching||Hands|
|11||Manibandha naman||Wrist bending||Wrists|
|12||Manibandha Chakra||Wrist joint rotation||Wrists|
|13||Kehuni Naman||Elbow bending||Elbow|
|14||Kehuni Chakra||Elbow rotation||Elbow|
|15||Skandha Chakra||Shoulder socket rotation||Shoulder|
|16||Greeva Sanchalana||Neck movements||Neck|
Details and durations of poses
How to do each pose in Pawanmuktasana Series 1
11 Amazing Benefits of Pawanmuktasana Series 1
This 16 step yoga sequence, which can be performed over a 30 minute period is ideal for beginners in Yoga. It also has the following amazing benefits for practitioners.
- Improved flexibility in ankles. For those who has a stiff ankle or ankle pain, this series helps loosen the ankles.
- Improves mobility of the knees: People today in their middle age are increasingly suffering from knee pain, which can worsen as you grow older. This series helps improve mobility in knees
- Mobility of wrists are improved with the help of poses such as manibandha chakra, manibandha naman
- The poses helps loosen the shoulders, and helps reduce the stiffness in shoulders.
- The poses in this series are helpful for those who suffer from a tennis elbow or a golf elbow. Kehuni Naman, Kehuni Chakra are poses that help improve elbow mobility.
- The sequence helps open up the hips, and thighs. This in turn helps maintain better postures and puts less strain on lower back.
- This is an ideal sequence for beginners before getting into sun salutation. Doing this sequence will help avoid pain with intermediate and advanced yoga poses
- It helps improve posture, loosen joints in the body.
- The sequence helps improve neck mobility and helps avoid neck pain. It is extremely beneficial for people who spend long hours in front of a computer.
- Pawanmuktasana Series 1 sequence overall helps improve blood circulation in the body. It’s excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems
- It’s a great sequence to do early morning. When practiced with 15 minutes of pranayama, it can give you a fresh vitalized start to the day.
Other Important Factors
Awareness of the body & breath
The antirheumatic yoga poses – Pawanmuktasana series 1 should be performed with awareness of the actual physical movement, the interaction between the various components of the body, i.e. bones, joints, ligaments, muscles, etc.; the movement in relation to other parts of the body; with mental counting of each completed round; and with awareness of thoughts arising in the mind. This method of practice induces peace, balance, and one-pointedness, which in turn brings about harmony in the physical body. They should also be performed with awareness and integrated breathing.
In addition to the awareness of physical movement described above, individual movements are synchronized with the breath. The movements become slower, which in turn slows the brain waves, further enhancing relaxation and awareness.
This method of practice has a greater influence at the physical and pranic levels and is especially useful for harmonizing and revitalizing the body and improving the function of the internal organs. Breathing should be practiced as indicated in the description of each yoga pose.
While doing Antirheumatic Yoga poses (Pawanmukatasana series 1), after every two or three practices, sit quietly in the base position with the eyes closed and be aware of the natural breath, of the part or parts of the body that have just been moved, and of any thoughts or feelings that come into the mind.
After a minute or so continue the practice. This will not only rest the body, but will also develop an awareness of the internal energy patterns, and the mental and emotional processes. This rest period is almost as important as the asanas themselves and should not be neglected.
If tiredness is experienced at any point during the asana program, rest in Shavasana (corpse pose). Shavasana should be performed for three to five minutes at the end of the program.
The pawanmuktasana series 1 yoga poses (also known as antirheumatic yoga poses) are particularly useful for eliminating energy blockages in the joints of the physical body, and for improving coordination, self-awareness, and self-confidence. They form the first series of the Pawanmuktasana series 1,2,3.
Frequently Asked Questions
What is Pawanmuktasana series 1
Pawanmuktasana series 1 is a sequence of 16 yoga poses meant to loosen the body and improve flexibility. It is also commonly known as Antirheumatic Yoga Pose sequence. It focuses on feet, ankles, knees, hips, shoulders, elbow, wrists, and hands.
What are the benefits of pawanmuktasana series 1?
The sequence is very useful for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised. It is also a great sequence for beginners.
What is the difference between pawanmuktasana series 1 and other pawanmuktasana series?
There are in total 2 sets of sequences in the pawanmuktasana series. These are series 1,2, & 3. Each of these sequences corresponds to a specific theme. Pawanmuktasana series 1 is around stretching and loosening of the body. It helps improve mobility of joints. Pawanmuktasana series 2 consists of 8 poses, which help strengthen the digestive system and the core. Pawanmuktasana series 3 helps remove energy blockages and are also known as shakti bandha asanas
How long does is take to complete one full round of Pawanmuktasana series 1?
It takes approximately 30 minutes to complete one round of Pawanmuktasana series 1. It has around 16 poses, which take 120 seconds each.
What is the best time to do Pawanmuktasana series 1?
Early morning is the best time to do Pawanmuktasana series 1. It should ideally be coupled with 15 minutes of pranayama and should be done empty stomach. It can give you a great start to the day.