Pawanmuktasana Series 3 – Shakti Bandha Asanas

World Yoga Forum » Yoga Poses » Pawanmuktasana Series – 1,2,3 » Pawanmuktasana Series 3 – Shakti Bandha Asanas

Pawanmuktasana series 3 sequence consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga. It’s great for strengthening thigh muscles, removing constipation, strengthening the arms and is more intense. It’s great for beginners.

  1. Overview
  2. Sequence
  3. Steps
  4. Benefits
  5. Precautions

Overview

English NameEnergy Block poses
Sanskrit NamePawanmuktasana – 3
Base positionVaries for each pose – Sitting mostly
Number of poses in sequence9
Duration of sequence20 minutes
Body PartsThighs, abdomen, shoulders, pelvis
CategoryPawanmuktasana series 1,2,3
DifficultyBeginner
BenefitsStrengthens thighs, knee joints, pelvis. Helps remove constipation. At a more fundamental level pawanmuktasana’s third series helps remove energy blockages in the body.
Summary of Pawanmuktasana Series 3 (Shakti Bandha Asanas)

Sequence

There are 9 poses in the sequence. They mostly focus on pelvis, abdomen, shoulder, thighs and knees.

S NoSanskrit NameEnglish NameBody part
1Rajju KarshanasanaPulling the rope poseShoulders, upper back
2Gatyatmak Meru VakrasanaDynamic spinal twistSpine, back
3Chakki ChalanasanaChurning the millPelvis, abdomen
4Nauka SanchalanasanaRowing the boatPelvis, abdomen
5Kashtha TakshanasanaChopping woodPelvis, Upper back
6NamaskarasanaSalutation poseThighs, knees, shoulders, arms
7Vayu NishkasanaWind releasing posePelvis, thighs, knees
8Kauva ChalasanaCrow WalkingConstipation, knees, thights
9UdarakarshanasanaAbdominal stretch poseAbdomen
List of poses in Shakti bandha asanas

Steps

Pulling The Rope In Yoga - Rajju Karshanasana, How to do Pulling The Rope In Yoga - Rajju Karshanasana, Benefits of Pulling The Rope In Yoga - Rajju Karshanasana, precautions.
Pulling The Rope In Yoga – Rajju Karshanasana
Dynamic Spinal Twist In Yoga - Gatyatmak Meru Vakrasana, How to do Dynamic Spinal Twist In Yoga - Gatyatmak Meru Vakrasana, Benefits of Dynamic Spinal Twist In Yoga - Gatyatmak Meru Vakrasana, precautions.
Dynamic Spinal Twist In Yoga – Gatyatmak Meru Vakrasana
Churning The Mill In Yoga - Chakki Chalanasana, How to do Churning The Mill In Yoga - Chakki Chalanasana, Benefits of Churning The Mill In Yoga - Chakki Chalanasana, precautions.
Churning The Mill In Yoga – Chakki Chalanasana
Rowing The Boat In Yoga - Nauka Sanchalanasana, How to do Rowing The Boat In Yoga - Nauka Sanchalanasana, benefits of Rowing The Boat In Yoga - Nauka Sanchalanasana, precautions.
Rowing The Boat In Yoga – Nauka Sanchalanasana
Chopping Wood In Yoga - Kashtha Takshanasana, how to do Chopping Wood In Yoga - Kashtha Takshanasana, benefits of Chopping Wood In Yoga - Kashtha Takshanasana, precautions.
Chopping Wood In Yoga – Kashtha Takshanasana
Salutation Pose In Yoga - Namaskarasana, How to do Salutation Pose In Yoga - Namaskarasana, benefits of Salutation Pose In Yoga - Namaskarasana, precautions.
Salutation Pose – Namaskarasana
Wind Releasing Pose In yoga - Vayu Nishkasana, How to do Wind Releasing Pose In yoga - Vayu Nishkasana, benefits of Wind Releasing Pose In yoga - Vayu Nishkasana, precautions.
Wind Releasing Pose – Vayu Nishkasana
Crow Walking In Yoga - Kauva Chalasana, How to do Crow Walking In Yoga - Kauva Chalasana, benefits of Crow Walking In Yoga - Kauva Chalasana, precautions.
Crow Walking pose – Kauva Chalasana
Abdominal Stretch Pose In Yoga - Udarakarshanasana, How to do Abdominal Stretch Pose In Yoga - Udarakarshanasana, Benefits of Abdominal Stretch Pose In Yoga - Udarakarshanasana, Precautions.
Abdominal Stretch Pose – Udarakarshanasana

The shakti bandha asanas (pawanmuktasana series 3) may be started straight away if good health and fitness prevail. Right-handed people will find these asanas are easily learned with the right side leading. They should then be practiced with the left side leading to balance development of the limbs, nerves and behavior patterns.

Benefits

  • The Pawanmuktasana series 3 sequence helps eliminate energy blockages in the spine.
  • Activate the lungs and heart, and improve endocrine function.
  • The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles.
  • It can be practiced after pregnancy for retoning flaccid muscles.

All three groups supplement each other, stimulating and encouraging a free flow of energy throughout the body. Practitioners are advised to perfect each group before attempting the major asanas. Daily practice of Pawanmuktasana parts 1, 2 and 3 over a period of months brings about a profound relaxation and toning of the entire psycho-physiological structure which is necessary for the practice· of advanced techniques.

Precautions

  • People with knee pain, pain in lower back should avoid and consult a trainer before doing
  • Older people with joint pains should consult a doctor before doing this sequence
  • If there are any serious ailments, a therapist should be consulted.
  • Take care to observe the contra-indications given for individual practices.