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.
Overview
| English Name | Energy Block poses |
| Sanskrit Name | Pawanmuktasana – 3 |
| Base position | Varies for each pose – Sitting mostly |
| Number of poses in sequence | 9 |
| Duration of sequence | 20 minutes |
| Body Parts | Thighs, abdomen, shoulders, pelvis |
| Category | Pawanmuktasana series 1,2,3 |
| Difficulty | Beginner |
| Benefits | Strengthens thighs, knee joints, pelvis. Helps remove constipation. At a more fundamental level pawanmuktasana’s third series helps remove energy blockages in the body. |
Sequence
There are 9 poses in the sequence. They mostly focus on pelvis, abdomen, shoulder, thighs and knees.
| S No | Sanskrit Name | English Name | Body part |
|---|---|---|---|
| 1 | Rajju Karshanasana | Pulling the rope pose | Shoulders, upper back |
| 2 | Gatyatmak Meru Vakrasana | Dynamic spinal twist | Spine, back |
| 3 | Chakki Chalanasana | Churning the mill | Pelvis, abdomen |
| 4 | Nauka Sanchalanasana | Rowing the boat | Pelvis, abdomen |
| 5 | Kashtha Takshanasana | Chopping wood | Pelvis, Upper back |
| 6 | Namaskarasana | Salutation pose | Thighs, knees, shoulders, arms |
| 7 | Vayu Nishkasana | Wind releasing pose | Pelvis, thighs, knees |
| 8 | Kauva Chalasana | Crow Walking | Constipation, knees, thights |
| 9 | Udarakarshanasana | Abdominal stretch pose | Abdomen |
Steps
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.