|Pawanmuktasana Series 2 |
Or Pawanmuktasana Series II
|Beginner||20 minutes||Indigestion, constipation, acidity, excess wind or gas, lack of appetite|
- Yoga poses in Pawanmuktasana Series 2
- Details and durations of poses
- How to do each pose in Pawanmuktasana series 2
- 10 Amazing Benefits of Pawanmuktasana series 2
- Factors to consider
- Download Pawanmuktasana series 2 pdf for Free
- FAQs on Pawanmuktasana Series 2
|English Name||Digestive and Abdominal Poses|
|Sanskrit Name||Pawanmuktasana – 2|
|Base position||Lying flat on the back with the legs together and straight.|
|Number of poses in sequence||8|
|Duration of sequence||20 minutes|
|Body Parts||Abdomen, thighs. Aids in digestion|
|Category||Pawanmuktasana series 1,2,3|
|Benefits||The second pawanmuktasana sequence helps in aiding digestion. It is great for boosting digestion, and strengthening the abdomen and thighs.|
Pawanmuktasana Series 2 corresponds to the Digestive/Abdominal poses in Yoga. They are a group of asanas concerned specifically with strengthening the digestive system. This is the second series of the Pawanmuktasana Series 1,2,3. These are excellent for people with indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the reproductive systems, and varicose veins. The digestive and abdominal poses (pawanmuktasana series 2) also help in eliminating energy blockages in the abdominal area.
Yoga poses in Pawanmuktasana Series 2
The sequence for Digestive and Abdominal Poses in Yoga – Pawanmuktasana Series 2 consists of 8 poses.
|S No||Sanskrit Name||English Name||Body Part|
|1||Padotthanasana||Raised Legs Pose||Legs, thighs|
|2||Pada chakrasana||Leg rotation||Legs, thighs|
|3||Pada Sanchalanasana||Cycling in yoga||Legs, thighs|
|4||Supta pawanmuktasana||Leg lock pose||Abdomen|
|5||Jhulana Lurhakanasana||Rocking and rolling in yoga||Blood circulation|
|6||Supta Udarakarshanasana||Sleeping abdominal stretch pose||Abdomen|
|7||Shava Udarakarshanasana||Universal spinal twist||Spine|
|8||Naukasana||Boat pose||Abdomen, thighs|
Details and durations of poses
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)
How to do each pose in Pawanmuktasana series 2
- The arms should be by the sides, palms down, and the head, neck, and spine in a straight line.
- Be sure to use a thin mat or a blanket
Raised Legs Pose (Padotthanasana)
- Inhale and raise the right leg as high as is comfortable, keeping it straight and the foot relaxed.
- The left leg should remain straight and in contact with the floor.
- Hold the posture for 3 to 5 seconds while retaining the breath.
- Exhale and slowly lower the leg to the floor.
- This is one round.
- Practise 10 rounds with the right leg and then 10 rounds with the left leg.
Leg Rotation (Pada Chakrasana)
- Raise the right leg 5 cm from the ground, keeping the knee straight.
- Rotate the entire leg clockwise 10 times in as large a circle as comfortable.
- The heel should not touch the floor at any time during the rotation.
- Rotate 10 times anti-clockwise. Repeat with the left leg, first clockwise, then anti-clockwise.
Cycling Pose (Pada Sanchalanasana)
- Raise the right leg.
- Bend the knee and bring the thigh to the chest.
- Raise and straighten the leg completely.
- Then lower the straight leg in a forward movement.
- Bend the knee and bring it back to the chest to complete the cycling movement.
- The heel should not touch the floor during the movement.
- Practise 10 times in a forward direction and then 10 times in reverse.
Leg Lock Pose (Supta Pawanmuktasana)
- Bend the right knee and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin just below the right knee.
- Keep the left leg straight and on the ground.
- Inhale deeply, filling the lungs as much as possible.
- Exhaling, raise the head and shoulders off the ground and without straining, bring the right knee to the nose.
- Remain in the final position for a few seconds. While slowly inhaling, return to the base position. Relax the body.
Rocking And Rolling Pose – (Jhulana Lurhakanasana)
- Lie flat on the back. Bend both legs to the chest.
- Interlock the fingers of both hands and clasp them around the shins just below the knees.
- This is the starting position.
- Roll the body from side to side 5 to 10 times, touching the side of the legs on the floor.
Sleeping Abdominal Stretch (Supta Udarakarshanasana)
- Bend the knees and place the soles of both feet flat on the floor, directly in front of the buttocks.
- Keep the knees and feet together throughout the practice.
- Interlock the fingers of both hands, place the palms under the back of the head and let the elbows touch the floor.
- Breathe in, and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor.
- The feet should remain in contact with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine.
Universal Spinal Twist ( Shava Udarakarshanasana)
- Lie in the starting position with the legs and feet together. Stretch the arms out to the sides at shoulder level with the palms of the hands facing down.
- Bend the right leg and place the sole of the foot beside the left kneecap. Place the left hand on top of the right knee. This is the starting position.
- Gently bring the right knee down towards the floor on the left side of the body, keeping the leg bent and the foot in contact with the left knee.
- Turn the head to the right, looking along the straight arm, and gaze at the middle finger of the right hand.
- The left hand should be on the right knee and the right arm and shoulder should remain in contact with the floor. In the final position, the head should be turned in the opposite direction to the folded knee and the other leg should remain straight.
- Hold the position for as long as is comfortable.
Boat Pose – Naukasana
- Breathe in deeply. Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than 15 cm off the floor. Balance the body on the buttocks and keep the spine straight.
- The arms should be held at the same level and in line with the toes. The hands should be open with the palms down. Look towards the toes.
- Remain in the final position and hold the breath. Count to 5 mentally (or for longer if possible).
- Breathe out and return to the supine position. Be careful not to injure the back of the head while returning to the floor.
- Relax the whole body.
10 Amazing Benefits of Pawanmuktasana series 2
- Opens up the thighs & strengthens the thigh muscles. It’s important to boost these in order improve metabolism
- Helps lower knee pain. Stiff thighs tend to put pressure on the knee. Opening of thighs and calves helps alleviate it.
- Improves flexibility of the spine (universal spinal twist)
- Strengthens the core of the body (boat pose). It helps strengthen the abdominal muscles and the core.
- Pawanmuktasana series II is largely aimed at improving the overall digestion. It’s a great sequence for morning.
- Helps remove constipation (supta pawanmuktasana)
- Helps remove stiffness in upper and lower back
- Improve blood circulation in the body (rocking and rolling pose)
- It helps reduce flatulence. It’s a great sequence for morning.
- Helps reduce pain in lower back by strengthening the core, opening up the thigh muscles.
Factors to consider
Following are important things to consider while doing the yoga sequence:
Throughout the practice of digestive and abdominal poses in yoga (pawanmuktasana -2) become aware of the following:
- Intra-abdominal pressure
- The stretch of the muscles
Need for Periodic rest
Before starting the practice of digestive and abdominal poses, the body and mind should be calm and relaxed. This is best achieved through the practice of corpse pose also known as shavasana in yoga. In addition, a short rest should be taken between asanas, lying in the corpse pose (shavasana). One minute or thirty seconds should be sufficient, but a more reliable guide is to rest until the breathing returns to normal.
When starting this series, it is not advisable to attempt all the practices in one go, especially the ones which involve using both legs together. It is better to choose one practice at a time and incorporate that into the previous practices. The pawanmuktasana series 2 series requires a great deal of effort and may put a strain on the lower back. Therefore, be aware of physical limitations and do not strain.
The practice of digestive and abdominal poses should not be performed by people suffering from high blood pressure, serious heart conditions, back conditions such as sciatica and slipped disc, or soon after abdominal surgery. If there is any doubt, please consult a competent therapist.
Download Pawanmuktasana series 2 pdf for Free
know all about pawanmuktasana series 2 in the free pawanmuktasana series 2 pdf. Strengthen your abdomen and digestive system with a complete mastery of pawanmuktasana series 2. Download the pdf for free.
FAQs on Pawanmuktasana Series 2
What is pawanmuktasana Series 2?
pawanmuktasana Series 2 is a sequence of 8 yoga poses, which are fundamentally aimed at strengthening and boosting the digestive system. The sequence is also commonly referred to as Digestive and Abdominal Poses.
How to do Pawanmuktasana series 2?
The series of 9 poses can be easily done through the steps explained. Read more on how to do each pose in Pawanmuktasana series 2 sequence.
What are the benefits of Pawanmuktasana series 2?
The key benefits of Pawanmuktasana series 2 include improving the digestive system, strengthening the core, and improving the blood circulation. It also helps strengthen the thigh muscles, and the core.
Who can do Pawanmuktasana series 2?
pawanmuktasana series 2 is a great sequence for beginners in yoga. It is not very intense and also prepares you for more advanced sequences. The poses in the sequence strengthen your core and thighs, which are important to do more complex and intense yoga poses.
What is the best time to do Pawanmuktasana series 2?
The sequence can be performed immediately after waking up. It is the ideal time since it helps remove flatulence, and helps reduce constipation. You can have a slight amount of water before doing this sequence. It is preferable to do this empty stomach and early morning.
Who should not do Pawanmuktasana series 2?
The sequence should be avoided by people suffering from high blood pressure, serious heart conditions, back conditions such as sciatica and slipped disc, or soon after abdominal surgery.