Pawanmuktasana Part 3 - Shakti Bandha Asanas

The Shakti Bandha asanas focus on improving energy flow, removing neuromuscular knots, and clearing blockages in the spine. They stimulate the lungs, heart, and endocrine system, while also helping with low vitality, stiff backs, menstrual issues, and pelvic muscle toning.
These practices are beneficial post-pregnancy for retoning weak muscles.
They can be started immediately if one is healthy, but those with serious ailments should consult a therapist and follow contraindications.
Right-handed practitioners should begin with the right side, then repeat on the left to ensure balanced development of body and mind.

RAJJU KARSHANASANA

Practice I: Rajju Karshanasana (pulling the rope)

Sit on the floor with the legs straight and together.
Keep your eyes open.
Imagine that there is a rope hanging in front of the body

Breathe in while reaching up with the right hand as though to grasp the rope at a higher point.
Keep the elbow straight. Look upward.
While breathing out, slowly pull the right arm down, putting power into it as though pulling the rope downwards. Let the eyes follow the downward movement of the hand.
Repeat with the left hand and arm to complete the first round. Both arms do not move at the same time.
Practice 10 rounds.

Breathing: Inhale while raising the arm. Exhale while lowering the arm.

Awareness: On the movement and stretch of the upper back and shoulder muscles, and the breath.

Benefits: This asana loosens the shoulder joints and stretches the upper back muscles. It firms the breast and develops the muscles of the chest.

GATYATMAK MERU VAKRASANA

Practice 2: Gatyatmak Meru Vakrasana (dynamic spinal twist)

Sit on the floor with both legs outstretched.
Separate the legs as far apart as comfortable.
Do not allow the knees to bend.
Stretch the arms sideways at shoulder level.
Keeping the arms straight, twist to the left and bring the right hand down towards the left big toe.
Stretch the straight left arm behind the back as the trunk twists to the left.
Keep both arms in one straight line.
Turn the head to the left and gaze at the left outstretched hand.
Twist in the opposite direction and bring the left hand down towards the right big toe. Stretch the straight right arm behind the back
Turn the head to the right and gaze at the right outstretched hand.
This is one round.
Practice I0 rounds.
Start slowly and then gradually increase the speed.

Breathing: To give maximum flexion of the spine: exhale when twisting and inhale when returning to the centre.

Awareness: On the twisting movement and the effect on the spinal vertebrae and muscles, and the breath.

Contra-indications: People with back conditions should avoid this asana.

Benefits: This asana removes stiffness of the back and increases flexibility of the spine.

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CHAKKI CHALANASANA

Practice 3: Chakki Chalanasana (churning the mill)

Sit with the legs stretched out in front of the body with the feet widely separated.
Interlock the fingers of both hands and hold the arms out straight in front of the chest.
Keep the arms straight and horizontal throughout the practice; do not bend the elbows.
Bend forward as far as possible without straining.
Imagine the action of churning a mill with an old-fashioned stone grinder.
Swivel to the right so that the hands pass above the right toes and as far to the right as possible without straining.
Lean back as far as possible on the backward swing.
Try to move the body from the waist. On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the centre position.
One rotation is one round.
Practice 5 to 10 rounds clockwise and then the same number of rounds anti-clockwise.

Breathing: Inhale while leaning back. Exhale while moving forward.

Awareness: On the movement and sensations in the lower back, hips and pelvic area, and the breath.

Benefits: This asana is excellent for toning the nerves and organs of the pelvis and abdomen. It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy. It is also an excellent exercise for postnatal recovery.

NAUKA SANCHALANASANA

Practice 4: Nauka Sanchalanasana (rowing the boat)

Sit with both legs straight in front of the body.
Imagine the action of rowing a boat.
Clench the hands as though grasping oars, with the palms facing down.
Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
Breathing in, lean back as far as possible, drawing the hands back towards the shoulders.
This is one round.
The hands should make a complete circular movement in every round, moving up the sides of the legs and trunk.
The legs should be kept straight throughout.
Practice 5 to 10 rounds.
Reverse the direction of the rowing movement as though going in the opposite direction. Practice 5 to 10 times.

Breathing: Inhale while leaning back. Exhale while bending forward.

Awareness: On the movement and sensations in the lower back, hips and pelvic area, and the breath.

Benefits: This asana has a positive effect on the pelvis and abdomen and releases energy blockages in these areas. It is especially useful for gynaecological disorders and post natal recovery. It also removes constipation.

KASHTHA TAKSHANASANA

Practice 5: Kashtha Takshanasana (chopping wood)

Squat with the feet flat on the floor about 45 cm apart.
The knees should be fully bent and separated.
Clasp the fingers of both hands together and place them just above the floor between the feet. Straighten the arms and keep them straight throughout the practice.
The elbows should be inside the knees.
The eyes should remain open.
Imagine the action of chopping wood. Raise the arms above and behind the head, stretching the spine upward.
Look up towards the hands.
Make a downward stroke with the arms, as if chopping wood. Expel the breath making a ‘Hal’ sound.
The hands should return near the floor in between the feet.
This is one round.
Practice 5 to 10 rounds.

Breathing: Inhale while raising the arms. Exhale while lowering the arms.

Awareness: On the movement and stretch of the shoulder and upper back muscles, and the breath.

Contra-indications: Not for people with knee problems or sciatica.

Benefits: This asana loosens up the pelvic girdle and tones the pelvic muscles. It also has a special effect on the usually inaccessible muscles of the back between the shoulder blades, as well as the shoulder joints and upper back muscles. It helps to release frustration and lighten the mood.

Practice note: Those people who find the squatting pose too difficult should practise in the standing position. The benefits, however, will be less.

NAMASKARASANA

Practice 6: Namaskarasana (salutation pose)

Squat with the feet flat on the floor about 60 em apart.
The knees should be wide apart and the elbows pressing against the inside of the knees.
Bring the hands together in front of the chest in a gesture of prayer.
This is the starting position.
The eyes may be open or closed
Inhale and bend the head backwards.
Feel the pressure at the back of the neck. Simultaneously, use the elbows to push the knees as wide apart as comfortable.
Hold this position for 3 seconds while retaining the breath. Exhale and straighten the arms directly in front of the body.
At the same time, push in with the knees, pressing the upper arms inward.
The head should be bent forward with the chin pressed against the chest.
Hold this position, retaining the breath, for 3 seconds.
Return to the starting position.
This is one round.
Practice 5 to 1 0 rounds.

Breathing: Inhale while bringing the palms together in front of the chest. Exhale while extending the arms forward.

Awareness: On the stretch on the groin and compression at the back of the neck, then changing to relaxation of the upper back and shoulder muscles in the forward position, and the breath

Contra-indications: Not for people with knee problems or sciatica.

Benefits: This asana has a profound effect on the nerves and muscles of the thighs, knees, shoulders, anns and neck. It increases flexibility in the hips.

VAYU NISHKASANA

Practice 7: Vayu Nishkasana (wind releasing pose)

Squat with the feet about 60 cm apart.
Grasp the insteps of the feet, placing the fingers under the soles with the thumbs above.
The upper arms should be pressing against the inside of the knees with the elbows slightly bent .
The eyes should be open throughout the practice.
Inhale while moving the head back. Direct the gaze upward. This is the starting position.
Hold the breath for 3 seconds, accentuating the backward movement of the head.
While exhaling, straighten the knees, raise the buttocks and bring the head forward towards the knees.
Hold the breath for 3 seconds, accentuating the spinal bend.
Do not strain.
Inhaling, return to the starting position.
This is one round.
Practice 5 to 10 rounds.

Breathing: Inhale in the squatting position. Exhale in the raised position.

Awareness: On the squatting position, the stretch of the neck in the starting position and flexing of the spine in the standing position, and the breath.

Contra-indications: Not for people with knee problems or sciatica. People with very high blood pressure or arterio sclerosis should not practise this asana – cautions for inverted postures apply.

Benefits: Like namaskarasana, this pose has a beneficial effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck. The pelvic organs and muscles are massaged. It gives an equal stretch to the whole spine and both the arm and leg muscles. All the vertebrae and joints are pulled away from each other so that the pressure between them is balanced. Simultaneously, all the spinal nerves are stretched and toned. It is also useful for relieving flatulence.

KAUVA CHALASANA

Practice 8: Kauva Chalasana (crow walking)

Squat with the feet apart and the buttocks above the heels.
Place the palms of the hands on the knees.
Take small steps in the squatting position.
Try to keep the knees flexed so that the buttocks are not moved away from the heels.
Walk either on the toes or the soles of the feet, whichever is most difficult.
As you take a step forward, bring the opposite knee to the floor.
Take as many steps as possible, up to 50, and then relax in shavasana.

Breathing: Breathe normally throughout.

Awareness: While walking: on smoothness of movement. While resting in shavasana: on the effects of the asana on the lower back, hips, knees and ankles, and on the heartbeat or breath. Contra-indications: People suffering from disorders of the knees, ankles or toes should not practise this asana.

Benefits: This asana prepares the legs for meditation asanas and improves blood circulation in the legs. It also helps to remove constipation.

UDARAKARSHANASANA

Practice 9: Udarakarshanasana (abdominal stretch pose)

Squat with the feet apart and the hands on the knees. Inhale deeply.
Exhale, bringing the right knee to the floor near the left foot.
Using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left.
Keep the inside of the right foot on the floor.
Try to squeeze the lower abdomen with the combined pressure of both thighs.
Look over the left shoulder.
Hold the breath out for 3 to 5 seconds in the final position. Inhale when returning to the starting position.
Repeat on the other side of the body to complete one round.
Practice 5 to 10 rounds

Awareness: On the movement and the alternate stretch and compression of the lower abdomen, and on the synchronized breath.

Contra-indications: Not for people with knee problems or sciatica.

Benefits: This pose is very useful for abdominal ailments because it alternately compresses and stretches the organs and muscles of this region. It also relieves constipation.

Note: This is one of the asanas practised in shankhaprakshalana. Take care not to overstretch the back as the body begins to feel lighter and more flexible.

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