Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Pawanmuktasana Series 2: Warm Up Yoga Sequence For Better Digestion
Q1.What is Pawanmuktasana Series 2?
Pawanmuktasana Series 2 has 8 yoga poses in total, related to the massaging of the abdominal area which encourages improved digestion. The focus while practicing these series should be on improving the overall digestive system. Good digestion reduces unwanted gas forming in the body and plays a great role in the practice of yoga.
Q2. What is the importance of the practice of Pawanmuktasana Series 2 ?
An unhealthy digestive system or a weak digestive system affects the proper functioning of various glands, organs, and systems (nervous, circulatory, digestive, and respiratory) in the body. Acidity, excess wind or gas, constipation, overeating, lack of hunger, etc., trigger ailments like arthritis, asthma, joint swelling, and diabetes, to name a few. Hence, the practice of these structured yoga poses will keep away disorders in the human body, thus encouraging the good supply of oxygen to the blood and clearing all blockages for easy flow.
Considered a warm up to the digestive system which eventually opens the joints, these sets of yoga poses in Pawanmuktasana Series 2 can be done before the practice of any yoga sequence.
Generally the practice is clubbed with the other Pawanmuktasana Series for a complete warm up of the various joints. Please see the link for Pawanmuktasana Series 1 & 3 here:
Pawanmuktasana Series 2: Warm Up Yoga Sequence For Better Digestion: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Release and bring the legs stretched out to relax completely.
B. Inhale and raise the right leg up and begin to make circles with the entire leg, while keeping the knees straight.
C. Rotate the leg clockwise - anticlockwise while making sure the left leg is stretched out on the floor.
D. Make 8 rounds of rotation (4 each way) while using the hands to support the lower back.
E. Release - Relax - Repeat with the other leg. While rotating the leg should not touch the floor and the hips should not be raised.
F. For a deeper practice, rotate BOTH legs together both Clockwise - Anticlockwise.
- The deep stretch of the hips and hamstrings.
- The expansion and contraction of the abdominal muscles.
- The breathing along with the rotation. (as the leg comes towards you exhalation happens and while it moves away from you inhalation happens).
- Keeps the core muscles active and strong.
- Keeps the hip joint along with the knee strong and flexible.
- Improves the strength of the back too.
A. While lying down is Savasana, take a few moments of rest to relax the leg muscles.
B. Inhale and raise one leg to press the knee close to the chest in Ardha Pawanamuktasana.
C. Hold for couple of seconds and then raise the other leg and bring it to close to the chest.
D. Press the thighs close to the chest and holding the knees with your hands, lift the head up.
E. Breathing slow and deep hold this position for about 15 seconds.
F. Release - Relax - Repeat one more time taking the hold for longer.
- Coordinating the breathing while holding the pose.
- Going step by step with both the legs, and giving equal stretch to the knee, thighs and core muscles.
- Expansion and contraction of the core muscles keeping them toned.
- Reducing unwanted gas from the stomach, while keeping clear of heaviness around the joints.
- A strong back and strong spine.