When most people hear the word “yoga,” they imagine complex postures or advanced sequences. However, the foundation of yoga therapy lies in simple, mindful practices designed to heal the body from within. One such practice is Pawanmuktasana Series 1, also known as the anti-rheumatic group of practices, developed and systematised by Swami Satyananda Saraswati of the Bihar School of Yoga. This series is particularly beneficial for beginners, elderly individuals, or anyone suffering from stiffness, arthritis, or joint pain.
In this blog, we’ll explore the meaning, step-by-step practices, benefits, and therapeutic applications of Pawanmuktasana Series 1.
What is Pawanmuktasana Series 1?
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Pawanmuktasana literally means “wind-relieving practices.”
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In this context, “wind” refers to not just digestive gas but also blocked energy (prana) within the body.
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Series 1 focuses on loosening the joints, removing stiffness, and improving circulation.
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It is often referred to as the anti-rheumatic group, since it is excellent for people with arthritis, joint pain, or limited mobility.
This series acts as a preparatory stage for advanced yoga practices, awakening awareness of the joints and muscles while improving energy flow.
Step-by-Step Practices in Pawanmuktasana Series 1
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Toe Bending (Pad Anguli Naman)
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Sit with legs stretched out, hands on the floor behind for support.
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Bend toes forward and backwards slowly.
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Repeat 10 times.
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Ankle Bending (Goolf Naman)
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Same position, bend ankles forward and backwards.
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Synchronise with breathing.
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Ankle Rotation ( Goolf Chakra)
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Rotate ankles clockwise and counterclockwise.
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Ankle Crank (Goolf Ghurnan)
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Interlock fingers under the thigh, and rotate the foot freely in circles.
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Knee Bending (Janu Naman)
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Bend one knee, clasp thigh, straighten and bend leg repeatedly.
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Knee Crank (Janu Chakra)
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Hold the thigh close to the chest, rotate the lower leg clockwise and counterclockwise.
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Knee Joint Movement (Double Leg)
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Bend both knees together, clasp thighs, and straighten.
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Hip Joint Rotation (Shroni Chakra)
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Hold under thigh, rotate entire leg outward and inward.
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Half Butterfly(Titli Asan)
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Bend one leg, place your foot on the opposite thigh, and gently move the knee up and down.
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Full Butterfly
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Sit with the soles of your feet together, move both knees up and down.
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Hand Clenching (Mushtika Bandha)
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Make fists and open fingers wide. Repeat 10 times.
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Wrist Bending & Rotation (Mani Bandha)
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Move wrists forward/backwards, then rotate in circles.
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Elbow Bending (Koorpara Naman)
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Touch the shoulder with fingers, straighten the arm, repeat.
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Shoulder Rotation
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Rotate shoulders clockwise and counterclockwise.
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Neck Movements
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Move head forward-backwards, side-to-side,and rotate gently.
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Benefits of Pawanmuktasana Series 1
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Physical Benefits:
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Removes stiffness from joints
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Improves flexibility and circulation
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Strengthens muscles around joints
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Therapeutic Benefits:
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Relieves arthritis and rheumatism symptoms
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Helps elderly individuals regain mobility
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Enhances rehabilitation after injury
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Energetic Benefits:
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Improves pranic flow through nadis
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Prepares the body for advanced asanas and pranayama
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Precautions
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Avoid jerky movements.
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People with severe joint pain should move gently and consult a doctor.
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Not recommended in case of recent fractures or joint replacement.
Daily Routine Tips
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Best practised in the morning on an empty stomach.
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It can be practised as a warm-up before asana or meditation.
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Beginners should repeat each movement 5–10 times with slow breathing.
Conclusion
Pawanmuktasana Series 1 is a gentle yet powerful tool for removing blockages in the joints, improving flexibility, and restoring vitality. Whether you are a beginner, an elderly practitioner, or someone dealing with arthritis, this series offers a safe and effective pathway to healing. By practising daily with awareness, you not only strengthen your joints but also awaken your inner energy flow, paving the way for deeper yogic practices.