http://www.healthandyoga.com/html/yoga/asanas/pawanmuktasana1.aspx#primary
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.Concept:
The concept of asanas in Yoga system commences with Pawanmuktasana series. The main idea behind these asanas is to provide suppleness in the areas of body joints. We cannot practice these asnaas properly without allowing suitable suppleness in the joints. Pawanamuktasana offers right practice for making the joints supple. This asana is quite important for those people who aspire to do something great in the field of higher stages Yoga. You cannot go for higher stages asanas without proper practice of this asana. The proper practice of this asana provides flexibility in the joints and removes the hardness of the muscles. You cannot forego this asana as the subtle effect of this easy and natural practice affects the entire body and mind.
Etymologically this word - pawanmuktasana signifies three aspects which are pawana namely air, wind or the vital breath, mukta is free and asana means the sitting posture; thus this is a yoga posturethrough which the stagnant air of the body joints is expelled. These stagnant airs are the reason behind arthritis. The practice of this asana has a positive and subtle impact even regarding the heart ailments and high blood pressure. The best part is that one can perform this regardless of any age consideration. Wherefore, these days this is being applied as naturopathy and has become a popular part of modern medicine.
As most of the diseases are psychological, Yoga is a method through which we can get into the hidden facts of mind. Yoga provides agility and vigour and sets one stress free in just a few moments. This helps in restraining the mind and in the development of consciousness through which one can realize the main reason behind the stress. Further depending upon the skill, knowledge and personality one can also get the solution. Yoga raises the level of consciousness and establishes a better understanding between the mind and the body. This removes every dilemma and physical afflictions. The initial part of Pawanmuktasana is quite successful in the amelioration of joints related problems.
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General rules for Asanas:
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- Follow the fixed hours for the practice of asanas
- Keep the exercise room clean and airy
- Spread a blanket or carpet on an even floor
- Use comfortable and seasonable clothing
- Avoid tight clothing like bra, langota etc.
- Never apply pressure on any particular limb
- Only regular exercises are beneficial
- Always practice after the toilet
- No practice during their menses for females
- Avoid practice during the sickness
- Always perform the exercise in a particular series
- Practice the complimentary Asanas also
- Inhale and exhale always through the nose
- If possible, keep your eyes closed
- Remain fully conscious
- Never hurry during the practice
- Always perform exercises in a rhythm
- Follow pauses and use Shavasana
- Avoid blocking the nasal passage
- If possible take the help of a qualified Yoga instructor
- Practice the higher stages asanas only after becoming thoroughly aware of the pros and cons
- Practice according to your capacity and not just for the heck of it
- Keep proper track of the breathing pattern in the final stages of asanas
- Stretch or strain your muscle according to your physical capacities
- One gets the feeling of happiness and a new vigour in the body; if you are not feeling then you must be erring somewhere
- Adhere thoroughly the basic postures or primary positions
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Following is the primary position of Pawanmuktasana:
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- Sit outstretched keeping both the knees together and the heel on floor
- Keep the spine and the neck in the same line
- Put the palms of the hands on the floor or on the blanket along with the waist, keeping the fingers outstretched
- Apply pressure on the palm to maintain the balance of the trunk while the neck should lean backwards
- Now closing your eyes get conscious towards the breathing
- Mentally prepare yourself for the practice
- Begin the exercise with open eyes
- Always maintain a proper balance of the breathing pattern
- Finally get back to the primary position
- Get conscious of the affected limbs and the changes taking place there
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The various poses in
Pawanmuktasana - Part I series are listed below. You can learn about the asana by clicking each link
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