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.
- Overview
- 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
Overview
| English Name | Antirheumatic Yoga Poses |
| Sanskrit Name | Pawanmuktasana – 1 |
| Base position | Sitting |
| 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 |
| Difficulty | Beginner |
| 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
Starting position (2 mins)
Pose 1 (2 mins)
Pose 2 (2 mins)
Pose 3 (2 mins)
Pose 4 (2 mins)
Pose 5 (2 mins)
Pose 6 (2 mins)
Pose 7 (2 mins)
Pose 8 (2 mins)
Pose 9 (2 mins)
Pose 10 (2 mins)
Pose 11 (2 mins)
Pose 12 (2 mins)
Pose 13 (2 mins)
Pose 14 (2 mins)
Pose 15 (2 mins)
Pose 16-a (1 mins)
Pose 16-b (1 min)
How to do each pose in Pawanmuktasana Series 1
Base Position
- Sit with the legs outstretched, feet close together but not touching.
- Place the palms of the hands on the floor to the sides, just behind the buttocks.
- The back, neck, and head should be comfortably straight.
- Straighten the elbows. Lean back slightly, taking the support of the arms.
- Close the eyes and relax the whole body in this position.
Padanguli Naman
Place the hands beside and slightly behind the buttocks. Lean back a little, using the arms to support the back. Keep the spine straight. Be aware of the toes. Move only the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless.
Ankle Bending (Goolf Naman)
- Lean back a little, using the arms to support the back. Keep the spine straight.
- Slowly move both feet backward and forward, bending them from the ankle joints.
- Try to stretch the feet forward to touch the floor and then draw them back towards the knees. Hold each position for a few seconds.
Ankle Rotation (Goolf Chakra)
- Keep the legs shoulder-width apart and straight.
- Keep the heels on the ground throughout the practice.
- Stage I : Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise. Repeat the same procedure with the left foot.
- Stage 2: Slowly rotate both feet together in the same direction. Focus on rotating the feet and not the knees. Practise 10 times clockwise and then 10 times anti-clockwise.
- Stage 3: Keep the feet separated. Slowly rotate both feet from the ankles together, but in opposite directions. Do 10 rotations in one direction and then 10 rotations in the opposite direction.
Ankle Crank (Goolf Ghoornan)
- Bend the right knee and bring the foot towards the groin.
- Turn the knee out to the side and if there is no strain, gently 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. 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 anti-clockwise.
Knee Bending (Janu Naman)
- Bring the thigh near the chest 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. Keep the heel about 10 cm off the floor.
- Again bend the right knee so that the thigh comes close to the chest and the heel near the groin.
- 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.
Knee Crank (Janu Chakra)
- Bend the right knee and bring the thigh near the chest.
- 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; try to straighten the leg at the top of the upward movement.
- The upper leg and trunk should be completely still.
- Rotate I0 times clockwise and then I0 times anti-clockwise. Repeat with left leg.
Half Butterfly Pose (Ardha Titali Asana)
- Bend the right leg and place the right foot comfortably on the left thigh.
- Place the right hand on top of the bent right knee.
- Hold the toes of the right foot with the left hand.
- Inhale as you gently move the right knee up towards the chest. Exhale as you gently push the knee down and try to touch the knee to the floor.
- The trunk should not move.
- The leg muscles should be passive, the movement being achieved by the exertion of the right arm.
- Slowly practise 10 up and down movements.
Hip Rotation Pose (Shroni Chakra)
- Bend the right foot on the left thigh and keep the left leg straight in front.
- Use the right hand to rotate the right knee in a circle and make the circular movement as large as possible.
- The index finger may be pointed out and used as a guide to perfection of the circular movement.
- Practice 10 rotations clockwise and then 10 rotations anti clockwise. Straighten the leg slowly.
- Repeat with the left leg.
Full butterfly pose (Tital Asana)
- Bend the knees and bring the soles of the feet together, keeping the heels as close to the perineum as possible. Fully relax the inner thigh muscles.
- Clasp the feet with both hands.
- Gently move the knees up and then down towards the floor, but do not use any force.
- Practise up to 30 up and down movements.
- Keep the soles of the feet together. Place the hands on the knees.
- Using the hands, gently push the knees down towards the floor, allowing them to spring up again.
Hand Clenching (Mushtika Bandhan)
- Hold both arms straight in front of the body at shoulder level.
- Open the hands, palms down, and stretch the fingers as wide apart as possible.
- Close the fingers to make a tight fist with the thumbs inside.
- The fingers should be slowly wrapped around the thumbs. Again open the hands and stretch the fingers.
Wrist bending (Manibandha Naman)
- Stretch the arms in front of the body at shoulder level.
- Keep the palms open and fingers straight throughout the entire practice.
- Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing toward the ceiling.
- Bend the hands forward from the wrists so that the fingers point toward the floor.
- Keep the elbows straight throughout the practice.
- Do not bend the knuckle joints or fingers.
Wrist Rotation (Manibandha Chakra)
- Make a loose fist with the right hand, with the thumb inside.
- This is the starting position.
- Slowly rotate the fist about the wrist, ensuring that the fist faces downward throughout the rotation.
- The arms and elbows should remain perfectly straight and still. Make as large a circle as possible.
- Practise 10 times clockwise and 10 times anti-clockwise.
- Repeat the same with the left fist.
Elbow bending (kehuni Naman)
- Stretch the arms in front of the body at shoulder level.
- The hands should be open with the palms facing up.
- Bend the arms at the elbows and touch the fingers to the shoulders.
- Keep the upper arm parallel to the floor. Straighten the arms again.
- This is one round. Repeat 10 times.
Elbow rotation (Kehuni Chakra)
- Support the right upper arm with the left hand.
- Bend the right arm at the elbow, rotating the elbow joint so that the lower arm and hand move clockwise.
- Keep the upper arm steady and parallel to the floor.
- The movement should be smooth. The fingers should almost touch the right shoulder as they move past. Practise slowly 10 times clockwise and then 10 times anti clockwise.
- Gently lower the right arm.
- Repeat on the other side.
Shoulder Socket Rotation (Skandha Chakra)
- Place the fingers of the right hand on the right shoulder.
- Keep the left hand on the left knee and the back straight. Rotate the right elbow in a large circle.
- Practice 10 times clockwise and 10 times anti-clockwise. Repeat with the left elbow.
- Make sure that the head, trunk and spine remain straight and still.
Neck Movements (Greeva Sanchalana)
Stage 1: Slowly move the head forward and try to touch the chin to the chest. Move the head as far back as is comfortable.
Stage 2: Slowly move the head to the right, bringing the right ear close to the right shoulder without raising the shoulders. Move the head to the left side and bring the left ear close to the left shoulder.
Stage 3: Gently turn the head to the right so that the chin is in line with the right shoulder.
Feel the release of tension in the neck muscles and the loosening of the neck joints.
Slowly turn the head to the left as far as is comfortable.
Stage 4: Slowly rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement. Feel the shifting stretch around the neck and the loosening up of the joints and muscles of the neck.
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.
Periodic Rest
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.