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.
The pawanmuktasana part 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 part of the Pawanmuktasana series 1,2,3.
How to perform the Pawanmukatasana part 1 – Antirheumatic Yoga poses
The antirheumatic yoga poses – Pawanmuktasana part 1 may be performed in three ways:
- 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.
- 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. In addition, experienced students may find greater benefits gained if ujjayi pranayama is used as a breathing technique. This effectively stimulates and balances the pranic energy flowing through the nadis.
- With awareness of the movement of prana. Prana may be experienced as a tingling sensation in the body to which one becomes sensitized with practice. Mentally, one may feel light, yet one-pointed, emotionally fresh, and receptive.
Periodic Rest while doing Pawanmukatasana part 1 – Antirheumatic Yoga poses
While doing Antirheumatic Yoga poses (Pawanmukatasana part 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.
Base Position While Doing Pawanmukatasana part 1 – Antirheumatic Yoga poses
All the practices of pawanmuktasana part I (Antirheumatic Yoga poses) are performed while sitting on the floor in the base position. The body should be relaxed, and only those muscles associated with the asana being executed should be used. Full awareness should be given to the pe1formance of the yoga pose. For maximum benefit, the eyes can remain closed. Do not practice pawanmuktasana part I (Antirheumatic Yoga poses) mechanically, be aware throughout the practice.
How to Get into the 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.
The sequence of the Antirheumatic Yoga poses – Pawanmuktasana part 1
- Padanguli Nama (Toe bending)
- Goolf Naman (Ankle bending)
- Goolf Chakra (Ankle rotation)
- Goolf Ghoornan (Ankle crank)
- Janu Naman (Knee bending)
- Janu Chakra (Knee Crank)
- Ardha Titali Asana (Half Butterfly pose)
- Shroni Chakra (Hip rotation)
- Poorna Titali Asana (Full butterfly yoga pose)
- Mushtika Bandhana (Hand Clenching)
- Manibandha naman (Wrist bending)
- Manibandha Chakra (Wrist joint rotation)
- Kehuni Naman (Elbow bending)
- Kehuni Chakra (Elbow rotation)
- Skandha Chakra (Shoulder socket rotation)
- Greeva Sanchalana (Neck movements)
Pawanmuktasana Series in Yoga
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
may be practiced by anyone: beginner or advanced, young or elderly. It should never be ignored and treated casually just because the practices are simple, gentle, and comfortable. The word pawan means ‘wind’, or ‘prana’; mukta means ‘release’, and asana means ‘pose’. Therefore, pawanmuktasana means a group of asanas that remove any blockages preventing the free flow of energy in the body and mind.
Pawanmuktasana is divided into three distinct groups of asanas: