{"id":579,"date":"2016-09-27T20:42:58","date_gmt":"2016-09-27T20:42:58","guid":{"rendered":"http:\/\/fitness2.mythemecloud.io\/?p=579"},"modified":"2025-11-21T09:24:54","modified_gmt":"2025-11-21T09:24:54","slug":"pawanmuktasana-series-1-anti-rheumatic-group-for-joint-mobility-and-stiffness-relief","status":"publish","type":"post","link":"https:\/\/ishavasyamyogaschool.com\/blog\/pawanmuktasana-series-1-anti-rheumatic-group-for-joint-mobility-and-stiffness-relief\/","title":{"rendered":"Pawanmuktasana Series 1 \u2013 Anti-Rheumatic Group for Joint Mobility and Stiffness Relief"},"content":{"rendered":"<p data-start=\"961\" data-end=\"1501\">When most people hear the word \u201cyoga,\u201d 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 <strong data-start=\"1187\" data-end=\"1214\">Pawanmuktasana Series 1<\/strong>, also known as the <strong data-start=\"1234\" data-end=\"1271\">anti-rheumatic group of practices<\/strong>, developed and systematised by <strong data-start=\"1303\" data-end=\"1361\">Swami Satyananda Saraswati of the Bihar School of Yoga<\/strong>. This series is particularly beneficial for beginners, elderly individuals, or anyone suffering from stiffness, arthritis, or joint pain.<\/p>\n<p data-start=\"1503\" data-end=\"1640\">In this blog, we\u2019ll explore the <strong data-start=\"1535\" data-end=\"1610\">meaning, step-by-step practices, benefits, and therapeutic applications<\/strong> of Pawanmuktasana Series 1.<\/p>\n<h2><strong>What is Pawanmuktasana Series 1?<\/strong><\/h2>\n<ul data-start=\"1686\" data-end=\"2108\">\n<li data-start=\"1686\" data-end=\"1754\">\n<p data-start=\"1688\" data-end=\"1754\"><strong data-start=\"1688\" data-end=\"1706\">Pawanmuktasana<\/strong> literally means <em data-start=\"1723\" data-end=\"1752\">\u201cwind-relieving practices.\u201d<\/em><\/p>\n<\/li>\n<li data-start=\"1755\" data-end=\"1868\">\n<p data-start=\"1757\" data-end=\"1868\">In this context, \u201cwind\u201d refers to not just digestive gas but also <strong data-start=\"1823\" data-end=\"1849\">blocked energy (prana)<\/strong> within the body.<\/p>\n<\/li>\n<li data-start=\"1869\" data-end=\"1965\">\n<p data-start=\"1871\" data-end=\"1965\"><strong data-start=\"1871\" data-end=\"1915\">Series 1 focuses on loosening the joints<\/strong>, removing stiffness, and improving circulation.<\/p>\n<\/li>\n<li data-start=\"1966\" data-end=\"2108\">\n<p data-start=\"1968\" data-end=\"2108\">It is often referred to as the <strong data-start=\"1999\" data-end=\"2023\">anti-rheumatic group<\/strong>, since it is excellent for people with arthritis, joint pain, or limited mobility.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2110\" data-end=\"2259\">This series acts as a <strong data-start=\"2132\" data-end=\"2181\">preparatory stage for advanced yoga practices<\/strong>, awakening awareness of the joints and muscles while improving energy flow.<\/p>\n<h3>Step-by-Step Practices in Pawanmuktasana Series 1<\/h3>\n<ol data-start=\"2323\" data-end=\"3816\">\n<li data-start=\"2323\" data-end=\"2488\">\n<p data-start=\"2326\" data-end=\"2343\"><strong data-start=\"2326\" data-end=\"2341\">Toe Bending (Pad Anguli Naman)<\/strong><\/p>\n<ul data-start=\"2347\" data-end=\"2488\">\n<li data-start=\"2347\" data-end=\"2418\">\n<p data-start=\"2349\" data-end=\"2418\">Sit with legs stretched out, hands on the floor behind for support.<\/p>\n<\/li>\n<li data-start=\"2422\" data-end=\"2464\">\n<p data-start=\"2424\" data-end=\"2464\">Bend toes forward and backwards slowly.<\/p>\n<\/li>\n<li data-start=\"2468\" data-end=\"2488\">\n<p data-start=\"2470\" data-end=\"2488\">Repeat 10 times.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2490\" data-end=\"2603\">\n<p data-start=\"2493\" data-end=\"2512\"><strong data-start=\"2493\" data-end=\"2510\">Ankle Bending (Goolf Naman)<\/strong><\/p>\n<ul data-start=\"2516\" data-end=\"2603\">\n<li data-start=\"2516\" data-end=\"2568\">\n<p data-start=\"2518\" data-end=\"2568\">Same position, bend ankles forward and backwards.<\/p>\n<\/li>\n<li data-start=\"2572\" data-end=\"2603\">\n<p data-start=\"2574\" data-end=\"2603\">Synchronise with breathing.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2605\" data-end=\"2681\">\n<p data-start=\"2608\" data-end=\"2628\"><strong data-start=\"2608\" data-end=\"2626\">Ankle Rotation ( Goolf Chakra)<\/strong><\/p>\n<ul data-start=\"2632\" data-end=\"2681\">\n<li data-start=\"2632\" data-end=\"2681\">\n<p data-start=\"2634\" data-end=\"2681\">Rotate ankles clockwise and counterclockwise.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2683\" data-end=\"2772\">\n<p data-start=\"2686\" data-end=\"2703\"><strong data-start=\"2686\" data-end=\"2701\">Ankle Crank (Goolf Ghurnan)<\/strong><\/p>\n<ul data-start=\"2707\" data-end=\"2772\">\n<li data-start=\"2707\" data-end=\"2772\">\n<p data-start=\"2709\" data-end=\"2772\">Interlock fingers under the thigh, and rotate the foot freely in circles.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2774\" data-end=\"2866\">\n<p data-start=\"2777\" data-end=\"2795\"><strong data-start=\"2777\" data-end=\"2793\">Knee Bending (Janu Naman)<\/strong><\/p>\n<ul data-start=\"2799\" data-end=\"2866\">\n<li data-start=\"2799\" data-end=\"2866\">\n<p data-start=\"2801\" data-end=\"2866\">Bend one knee, clasp thigh, straighten and bend leg repeatedly.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2868\" data-end=\"2970\">\n<p data-start=\"2871\" data-end=\"2887\"><strong data-start=\"2871\" data-end=\"2885\">Knee Crank (Janu Chakra)<\/strong><\/p>\n<ul data-start=\"2891\" data-end=\"2970\">\n<li data-start=\"2891\" data-end=\"2970\">\n<p data-start=\"2893\" data-end=\"2970\">Hold the thigh close to the chest, rotate the lower leg clockwise and counterclockwise.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"2972\" data-end=\"3076\">\n<p data-start=\"2975\" data-end=\"3013\"><strong data-start=\"2975\" data-end=\"3011\">Knee Joint Movement (Double Leg)<\/strong><\/p>\n<ul data-start=\"3017\" data-end=\"3076\">\n<li data-start=\"3017\" data-end=\"3076\">\n<p data-start=\"3019\" data-end=\"3076\">Bend both knees together, clasp thighs, and straighten.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3078\" data-end=\"3168\">\n<p data-start=\"3081\" data-end=\"3105\"><strong data-start=\"3081\" data-end=\"3103\">Hip Joint Rotation\u00a0 (Shroni Chakra)<\/strong><\/p>\n<ul data-start=\"3109\" data-end=\"3168\">\n<li data-start=\"3109\" data-end=\"3168\">\n<p data-start=\"3111\" data-end=\"3168\">Hold under thigh, rotate entire leg outward and inward.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3170\" data-end=\"3274\">\n<p data-start=\"3173\" data-end=\"3193\"><strong data-start=\"3173\" data-end=\"3191\">Half Butterfly(Titli Asan)<\/strong><\/p>\n<ul data-start=\"3197\" data-end=\"3274\">\n<li data-start=\"3197\" data-end=\"3274\">\n<p data-start=\"3199\" data-end=\"3274\">Bend one leg, place your foot on the opposite thigh, and gently move the knee up and down.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3276\" data-end=\"3370\">\n<p data-start=\"3280\" data-end=\"3300\"><strong data-start=\"3280\" data-end=\"3298\">Full Butterfly<\/strong><\/p>\n<ul data-start=\"3305\" data-end=\"3370\">\n<li data-start=\"3305\" data-end=\"3370\">\n<p data-start=\"3307\" data-end=\"3370\">Sit with the soles of your feet together, move both knees up and down.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3372\" data-end=\"3455\">\n<p data-start=\"3376\" data-end=\"3396\"><strong data-start=\"3376\" data-end=\"3394\">Hand Clenching (Mushtika Bandha)<\/strong><\/p>\n<ul data-start=\"3401\" data-end=\"3455\">\n<li data-start=\"3401\" data-end=\"3455\">\n<p data-start=\"3403\" data-end=\"3455\">Make fists and open fingers wide. Repeat 10 times.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3457\" data-end=\"3553\">\n<p data-start=\"3461\" data-end=\"3491\"><strong data-start=\"3461\" data-end=\"3489\">Wrist Bending &amp; Rotation (Mani Bandha)<\/strong><\/p>\n<ul data-start=\"3496\" data-end=\"3553\">\n<li data-start=\"3496\" data-end=\"3553\">\n<p data-start=\"3498\" data-end=\"3553\">Move wrists forward\/backwards, then rotate in circles.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3555\" data-end=\"3639\">\n<p data-start=\"3559\" data-end=\"3578\"><strong data-start=\"3559\" data-end=\"3576\">Elbow Bending (Koorpara Naman)<\/strong><\/p>\n<ul data-start=\"3583\" data-end=\"3639\">\n<li data-start=\"3583\" data-end=\"3639\">\n<p data-start=\"3585\" data-end=\"3639\">Touch the shoulder with fingers, straighten the arm, repeat.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3641\" data-end=\"3725\">\n<p data-start=\"3645\" data-end=\"3668\"><strong data-start=\"3645\" data-end=\"3666\">Shoulder Rotation<\/strong><\/p>\n<ul data-start=\"3673\" data-end=\"3725\">\n<li data-start=\"3673\" data-end=\"3725\">\n<p data-start=\"3675\" data-end=\"3725\">Rotate shoulders clockwise and counterclockwise.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"3727\" data-end=\"3816\">\n<p data-start=\"3731\" data-end=\"3751\"><strong data-start=\"3731\" data-end=\"3749\">Neck Movements<\/strong><\/p>\n<ul data-start=\"3756\" data-end=\"3816\">\n<li data-start=\"3756\" data-end=\"3816\">\n<p data-start=\"3758\" data-end=\"3816\">Move head forward-backwards, side-to-side,and rotate gently.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h2 data-start=\"3823\" data-end=\"3864\">Benefits of Pawanmuktasana Series 1<\/h2>\n<ul data-start=\"3866\" data-end=\"4306\">\n<li data-start=\"3866\" data-end=\"4011\">\n<p data-start=\"3868\" data-end=\"3892\"><strong data-start=\"3868\" data-end=\"3890\">Physical Benefits:<\/strong><\/p>\n<ul data-start=\"3895\" data-end=\"4011\">\n<li data-start=\"3895\" data-end=\"3928\">\n<p data-start=\"3897\" data-end=\"3928\">Removes stiffness from joints<\/p>\n<\/li>\n<li data-start=\"3931\" data-end=\"3971\">\n<p data-start=\"3933\" data-end=\"3971\">Improves flexibility and circulation<\/p>\n<\/li>\n<li data-start=\"3974\" data-end=\"4011\">\n<p data-start=\"3976\" data-end=\"4011\">Strengthens muscles around joints<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"4013\" data-end=\"4182\">\n<p data-start=\"4015\" data-end=\"4042\"><strong data-start=\"4015\" data-end=\"4040\">Therapeutic Benefits:<\/strong><\/p>\n<ul data-start=\"4045\" data-end=\"4182\">\n<li data-start=\"4045\" data-end=\"4091\">\n<p data-start=\"4047\" data-end=\"4091\">Relieves arthritis and rheumatism symptoms<\/p>\n<\/li>\n<li data-start=\"4094\" data-end=\"4139\">\n<p data-start=\"4096\" data-end=\"4139\">Helps elderly individuals regain mobility<\/p>\n<\/li>\n<li data-start=\"4142\" data-end=\"4182\">\n<p data-start=\"4144\" data-end=\"4182\">Enhances rehabilitation after injury<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<li data-start=\"4184\" data-end=\"4306\">\n<p data-start=\"4186\" data-end=\"4211\"><strong data-start=\"4186\" data-end=\"4209\">Energetic Benefits:<\/strong><\/p>\n<ul data-start=\"4214\" data-end=\"4306\">\n<li data-start=\"4214\" data-end=\"4252\">\n<p data-start=\"4216\" data-end=\"4252\">Improves pranic flow through nadis<\/p>\n<\/li>\n<li data-start=\"4255\" data-end=\"4306\">\n<p data-start=\"4257\" data-end=\"4306\">Prepares the body for advanced asanas and pranayama<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 data-start=\"4313\" data-end=\"4330\">Precautions<\/h2>\n<ul data-start=\"4331\" data-end=\"4502\">\n<li data-start=\"4331\" data-end=\"4357\">\n<p data-start=\"4333\" data-end=\"4357\">Avoid jerky movements.<\/p>\n<\/li>\n<li data-start=\"4358\" data-end=\"4432\">\n<p data-start=\"4360\" data-end=\"4432\">People with severe joint pain should move gently and consult a doctor.<\/p>\n<\/li>\n<li data-start=\"4433\" data-end=\"4502\">\n<p data-start=\"4435\" data-end=\"4502\">Not recommended in case of recent fractures or joint replacement.<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"4509\" data-end=\"4533\">Daily Routine Tips<\/h2>\n<ul data-start=\"4534\" data-end=\"4722\">\n<li data-start=\"4534\" data-end=\"4588\">\n<p data-start=\"4536\" data-end=\"4588\">Best practised in the morning on an empty stomach.<\/p>\n<\/li>\n<li data-start=\"4589\" data-end=\"4648\">\n<p data-start=\"4591\" data-end=\"4648\">It can be practised as a warm-up before asana or meditation.<\/p>\n<\/li>\n<li data-start=\"4649\" data-end=\"4722\">\n<p data-start=\"4651\" data-end=\"4722\">Beginners should repeat each movement 5\u201310 times with slow breathing.<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"4729\" data-end=\"4745\">Conclusion<\/h2>\n<p data-start=\"4746\" data-end=\"5193\">Pawanmuktasana Series 1 is a <strong data-start=\"4775\" data-end=\"4803\">gentle yet powerful tool<\/strong> 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.<\/p>\n<p data-start=\"4746\" data-end=\"5193\">Delve into the transformative Pawanmuktasana Series 1 by attending a prestigious <a href=\"https:\/\/ishavasyamyogaschool.com\/\">yoga school in rishikesh<\/a> and enrolling in a comprehensive <a href=\"https:\/\/ishavasyamyogaschool.com\/200-hours-yoga-teacher-training-india.php\">200 hour yoga teacher training in rishikesh<\/a>. Unlock your potential and elevate your practice today!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When most people hear the word \u201cyoga,\u201d 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1166,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[8],"tags":[9,10,4,5],"class_list":["post-579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-asana","tag-joints","tag-stiffness","tag-stretching","tag-yoga","entry","has-media"],"_links":{"self":[{"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/posts\/579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/comments?post=579"}],"version-history":[{"count":5,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/posts\/579\/revisions"}],"predecessor-version":[{"id":1161,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/posts\/579\/revisions\/1161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/media\/1166"}],"wp:attachment":[{"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/media?parent=579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/categories?post=579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ishavasyamyogaschool.com\/blog\/wp-json\/wp\/v2\/tags?post=579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}