Pawanamuktasana Exercise in Yoga and their benefits List of Exercises

Day 1

PAWANAMUKTASANA SERIES

Exercise 1

·         Sit down with legs stretched out in front and hands on the floor behind the body. Close eyes and concentrate on your inhalation. Count 5 inhalations backwards.

·         Open eyes.

·         Inhale.

·         Keeping the feet straight up, bend the toes forward while exhaling.

·         Inhaling, bend them backwards.

·         Repeat ten times

·         (It is important to synchronise with the natural breathing pattern i.e. when you pause a little after exhaling, there should be no movement at all.)

Exercise 2

·         Exhaling, bend feet forward. Inhaling, bend them backwords.Repeat 10 times.

·         Relax, close eyes and count 5 inhalations backwards.

Exercise 3

·         Move legs apart.

·         Exhaling, rotate feet forwards and, inhaling, rotate them backwards.

·         Repeat 10 times.

·         Repeat in the other direction.

·         Close eyes and count 5 inhalations backwards.

Exercise 4

·         Bring the legs close together. Place the right foot on the left thigh and place the right hand on the right knee. Holding the right foot with the left hand, rotate it 10 times in one direction, then 10 times in other direction.

·         Repeat for the other side.

·         Close eyes and count 5 inhalations backwards.

Exercise 5

·         Grasp the left thigh with both hands. Inhaling, bend the leg pulling the knee to the chest, toes pointing upward. Exhaling, straighten the leg with the toes stretched out.

·         Repeat ten times.

·         Similar exercise should be repeated with right leg.

·         Close eyes and count 10 inhalations backwards.

·          

Exercise 6

·         Place legs wide apart, arms stretched out.

·         Take a deep breath. Exhaling, turn your body to the left and touch the left foot with right hand while the left arm remains in the same position.

·         Inhaling, return to the starting position.

·         Similar exercise should be done on the right side.

·         Repeat 10 times

·         The movement should be continuous and in tune with your breathing.

·         Close eyes and count 15 inhalations backwards

People with back ailments should avoid this exercise.

Exercise 7

·         Keep the right foot on the left thigh. Place hands on the respective knees.

·         Exhaling, press the right knee down to the floor.

·         Inhaling, bring it up.

·         Repeat 10 times.

·         Similar exercise should be repeated with the left knee.

·         Close eyes and count 5 inhalations backwards.

Exercise 8

·         Keep the right foot on the left thigh as close to the body as possible and hold the foot with your left hand.

·         Hold the right knee with your right hand. Exhaling, rotate the knee downward.

·         Inhaling, rotate it upward.

·         Repeat 10 times in one direction and 10 times in the opposite direction.

·         Straighten the legs and relax them.

·         Similar exercise should be done with the left knee.

·         Count 10 inhalations backwards.

Exercise 9

·         Fold the legs and join the feet facing each other.

·         Holding the feet close to your body, move legs up and down fast. Breathing should be normal.

·         Repeat it 10 times.

·         Straighten the legs and relax.

·         Close eyes and count 15 breaths backwards.

·         Cross your legs and sit in Sukhasana.

·         Vajrasana also can be assumed if Sukhasana is uncomfortable.

Exercise 10

·         Extend arms in front.

·         Bend the hands up from the wrists.

·         Spread out the fingers.

·         Clench and flex them 10 times inhalation naturally.

·         Bring the hands down to your lap and relax.

·         Closing the eyes count 7 inhalations backwards.

Exercise 11

·         Extend arms in front.

·         Keep the fingers together and palms facing down.

·         Exhaling, bend hands downward.

·         Inhaling, straighten them.

·         Repeat 10 times.

·         Placing the hands in your lap, close the eyes and count 7 inhalations backwards.

Exercise 12

·         Extend the arms as before. Close the hands intro fists with the thumbs inside.

·         Inhaling, rotate the wrists outward and exhaling rotate them in inward.

·         Repeat 10 times in one direction and 10 times in the opposite direction.

·         Bring the hands, back to the lap, close eyes and count 7 inhalations backwards.

Exercise 13

·         Extend the arms again, palms facing up.

·         Take a deep breath.

·         Exhaling, bend the arms and touch the shoulders.

·         Inhaling, straighten them.

·         Repeat 10 times.

·         Close eyes and count 7 inhalations backwards.

Exercise 14

·         Touch shoulders with the fingers of the respective hands.

·         Inhaling, rotate arms backwards, exhaling rotate them forwards.

·         Repeat 10 times in one direction and 10 times in the opposite direction.

·         Relax, close eyes and count 10 inhalations backwards.

Exercise 15

·         Bend the head towards left shoulder and then towards right shoulder.

·         Repeat 10 times.

Exercise 16

·         Bend head forwards and backwards 10 times.

Exercise 17

·         Rotate the head slowly 5 times in one direction and 5 times in the opposite direction.

·          

The last two exercises should not be practised by people with cervical spodilitis.

·         Lie down in Shavansana.

·         Count 50 inhalations backwards.