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Pawanmuktasana Series 1: Rheumatoid Arthritis Yoga Poses

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Pawanmuktasana Series 1: Rheumatoid Arthritis Yoga Poses: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Corpse Pose (IRT) (Savasana (IRT))
    RELAX

    A. Start to lie down on the mat, stretching the legs out and arms out in Savasana (Corpse Pose).

    B. Relaxing in this pose for about 6 breaths to ease the breath and the body temperature.

    C. Close eyes to stay focused on the movement of the body at the tummy and the chest while the breathing is constant.
  • Staff Pose (Dandasana)
    A. From Savasana, bring the torso up and sit in Dandasana (Staff Pose), spine straight, placing the hands on the floor.

    B. Take about 3 rounds of breathing, still continuing to have the eyes closed.

    C. One can use cushions to raise the hips a bit up, to remain comfortable.

    FOCUS: Keep the spine straight- place the knees on the floor if possible.
  • Toes Bending
    A. Continuing to sit in Dandasana, inhale and exhale and begin to bend all the toes of both the feet, flexing them inwards and upwards.

    B. Open the toes wide creating space between them as you bring them upwards.

    C. Do this for about 10 times, using the breathing (inhalation and exhalation) with the flow.

    D. Not to be done in a hurry. For better results, CLOSE YOUR EYES.

    E. While doing Toes Bending exercise, keep the ankle firm along with the knees.

    F. Along with the Toes Bending, move to Ankle Bending - bend the ankles towards the floor and then bring them upright.

    G. Take this practice to about 10 times each foot.

    H. The practice of both the Toes Bending and the Ankle Bending go hand in hand with the opening of the entire foot joints.

    FOCUS - stretch at the soles- stretch at the calves- focus on each toe.
    BENEFIT:
    - Helps to improve the flexibility of the toes and keep the blood circulation.
    - Helps to reduce blockage of prana even at the tips of the toes and in between the toes.
    - Keep the ankles active and flexible.
  • Seated Ankle Rotations (Upavistha Goolf Chakra)
    A. Continuing, inhale and move the ankles in 360 degrees making a full rotation.

    B. Do this rotation of ankle ONE FOOT at a time for about 10 times each.

    C. Release to go with the other ankle.

    D. Make sure the spine is straight.

    FOCUS: Feel the stretch around the ankles-focus on breathing-stretch in the inner soles-stretch around the back of the knees and calves.
    BENEFIT:
    - Helps to improve the ankle joint.
    - Helps to keep the ankle joint flexible and active.
  • Ankle Crank On Chair (Goolf Ghoornan On Chair		)
    A. Continuing to be seated in Dandasana, bring the right foot to rest on the left knee, while placing the foot hanging loose and out.

    B. Inhaling rotate the ankles moving it clockwise - anticlockwise in this circular motion for about 10 times (5 times each) both ways.

    C. Ensure the back is straight.

    D. Release and repeat placing the left foot over the right knee and move the ankle clockwise - anticlockwise for about 10 times (5 times each) both ways.

    E. The repeated movement of the ankles ensure smooth and flexible ankle joint, reducing the chances of pain and swelling if suffering from arthritis.

    FOCUS: Feel the stretch around the calves - inner soles - side of the lower leg.
    BENEFIT:
    - The range of motion increases while the ankle is kept loose.
    - The hips work along with the ankles and the entire leg keeping the blood circulation in mind.

    -
  • Seated Knee Rotation
    A. After the practice of Ankle Crank (Goolf Ghooman), stretch the legs out.

    B. Inhale and bend the right knee while holding it with your hands placed below the thighs.

    C. While bending the knee hold and contract the kneecap muscles. Hold the contraction for about 15 seconds.

    D. Release to repeat with the other knee. Hold for 15 seconds.

    FOCUS: Contracting the knee muscles improves the elasticity and keeps them stretched and strong - Feel the movement of the knee muscles along with the hamstrings.
    BENEFIT:
    - The tightening of the knee muscles keeps the muscles strong and protect the knee.
    - This further helps to strengthen the knee from facing any shocks from falls.
  • Seated Knee Bending
    A. Continue to sit in Dandasana after resting with the practice of Seated Knee Rotation.

    B. Inhale and bring the right thighs in your arms, while raising the right foot of the floor and begin to press the knees then stretch the leg and then place the leg back on the floor.

    FOCUS:
    - Press the knee - stretch the leg - relax the leg.
    - Bend the right knee stretching it for about 10 times.
    - Bend the left knee stretching it for about 10 times.
    - Stretch the entire leg out.
    - Awareness of breath.
    - Exhale- stretch, Inhale- bend.
    - Feel the stretch around the knee, calves, ankles, hamstrings and hips.

    BENEFIT:
    - Releases stiff knee cap.
    - Releases wind / gas around the knee joint.
    - Improves the flexibility of the knee joint.
    - Good for arthritis of knee.
  • Staff Pose Knee Stretches (Dandasana Knee Stretches)
    A. Relax and straighten the legs out continuing to sit in Dandasana as the base pose.

    B. Then inhale and press the right thigh towards the chest and inhaling again stretch the right leg up straightening the leg out.

    C. While doing this, raise the left leg about 20 degrees while keeping the right leg up about 60 degrees.

    D. Release to repeat with the other leg.

    E. Then the next option is to raise both the legs off the floor to about 30 degrees off the floor.

    F. Keep the balance while extending both the legs out. Keep the back straight and hips firm on the floor.

    G. Hold each stretch (with both legs) for about 10 seconds and continue one more time.

    FOCUS:
    Feel the stretch at the back of the knee - feel the hamstring stretch - feel the abdominal muscles contract.
    BENEFIT:
    - Helps to lengthen the hamstring muscles along with the calves.
    - Helps to improve the range of motion of the entire leg at the various joints.
    - Keeps the leg active and reduces blockages.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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