Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Pawanmuktasana Series 1 : Rheumatoid Arthritis Yoga Poses
Q1.What is Pawanmuktasana Series, and is it the same as Pawanmuktasana (Wind Release Pose)?
The word 'pawan' means 'wind' or 'gases,' while 'mukta' means 'release.' While the yoga pose Pawanmuktasana (Wind Release Pose) is an individual pose, it forms part of the Pawanmuktasana Series. The Pawanmuktasana Series have three parts and this is the first, also called Anti rheumatic group. In this series, the yoga poses are expected to be practiced before the main yoga sequence to help release wind, and gases within the body.
Q2.What is the nature of Pawanmuktasana Series?
Pawanmuktasana Series has three parts to it:
Shakti bandhas - energy block postures
Each of the above groups has a series of yoga poses which are basic movements of the toes, ankles, knees, hips, fingers, wrists, elbows, shoulders, neck, full arms, full leg and spinal twists.
Q3.When and who can practice the Pawanmuktasana Series?
When: The Pawanmuktasana Series practiced at the beginning of yoga practice; it helps in releasing excessive wind (gas) and acid from the body, mainly the joints.
Who: Pawanmuktasana Series practice is considered to be a beginner level exercises and beneficial for all age groups. Age is not a barrier and anyone with good health can practice the same, as these simple movements of the various joints along with breathing, bring in several benefits.
Pawanmuktasana Series i (Antirheumatic Exercise): In this Part 1 Series, the focus is on stretching and flexing the various joints in the body, including the muscles, creating space for smooth flow of prana (wind/ air) while removing all the blocked passages.
If yoga teachers find that yoga students are comfortable with the practice of Pawanmuktasana Series 1, can be introduced to Series 2 & 3 given below:
Pawanmuktasana Series 1: Rheumatoid Arthritis Yoga Poses: Yoga Poses, Cues, Steps, and Breathing instructions
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.
Learn more at www.tummee.com
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.
- 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.
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.
- Helps to improve the ankle joint.
- Helps to keep the ankle joint flexible and active.
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.
- 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.
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.
- 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.
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.
- 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.
- Releases stiff knee cap.
- Releases wind / gas around the knee joint.
- Improves the flexibility of the knee joint.
- Good for arthritis of knee.
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.
Feel the stretch at the back of the knee - feel the hamstring stretch - feel the abdominal muscles contract.
- 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.