Pawanmuktasana
DIGESTIVE/ABDOMINAL GROUP
the digestive system. It is excellent for those persons
suffering from indigestion, constipation, acidity, excess wind
or gas, lack of appetite, diabetes, disorders of the male or
female reproductive systems and varicose veins. It also eliminates
energy blockages in the abdominal area.
Awareness: Throughout the practice become aware of the
following:
- Movement
- Breathing
- Mental counting
- Intra-abdominal pressure
- The stretch of the muscles
Periodic rest: Before starting the practice, the body and
mind should be calm and relaxed. This state is best achieved
through the practice of shavasana.
In addition, a short rest should be taken between each asana, lying in shavasana. One minute or thirty seconds should be sufficient but a more reliable guide is to rest until the breathing returns to normal.
No strain: When starting this series, it is not advisable to
attempt all the practices in one go, especially the ones which
involve using both legs together. It is better to choose one
practice at a time and incorporate that into the previous
practices. The pawanmuktasana requires a great deal of effort and may put a strain on the lower back. Therefore, be aware of physical limitations and do not strain.
Contra-indications: These practices should not be performed
by people suffering from high blood pressure, serious heart conditions, back conditions such as sciatica and slipped
disc or soon after abdominal surgery. If there is any doubt,
please consult a competent therapist.
Base position: All these asanas are performed from the
supine position, that is, lying flat on the back with the legs
together and straight. The arms should be by the sides, palms
down, and the head, neck and spine in a straight line. Be sure
to use a thin mat or a blanket, particularly with asanas such as
supta pawanmuktasana and jhulana lurhakana where the body
is balanced on the spinal vertebrae.
Let's continue with the first asana
UTTHANPADASANA
Practice I: Utthanpadasana (raised legs pose)
- Lie in the base position with the palms flat on the floor.
- Inhale and raise the right leg as high as is comfortable, keeping it straight and the foot relaxed.
- The left leg should remain straight in contact with the floor.
Practice note: Utthanpadasana may be repeated raising the
legs to progressive heights of 15, 25, 35,45 cm respectively
in each round.
Note: This is the hatha yoga version of utthanpadasana. There is also a raja yoga version.
CHAKRA PADASANA
Practice 2: Chakra Padasana (leg rotation)
Stage 1
- Lie in the base position.
- Raise the right leg 5 cm from the ground, keeping the knee straight.
- Rotate the entire leg clockwise 10 times in as large a circleas possible.
- The heel should not touch the floor at any time during the rotation.
- Rotate 10 times in the opposite direction.
- Repeat with the left leg.
Do not strain.
Rest in the base position introducing abdominal breathing
until the respiration returns to normal.
Stage 2:
- Raise both legs together.
- Keep them together and straight throughout the practice.
- Rotate both legs clockwise and then anti-clockwise 3 to 5 times.
- The circular movement should be as large as possible.
Breathing: Breathe normally throughout the practice.
Awareness: On the mental counting of each round, rotation
of the leg(s) and on the effects of the asana on the hips and
abdomen.
Benefits: Good for hip joints, obesity, toning of abdominal
and spinal muscles.
PADA SANCHALANASANA
Practice 3: Pada Sanchalanasana (cycling)
Stage I:
- Lie in the base position.
- Raise the right leg.
- Bend the knee and bring the thigh to the chest.
- Raise and straighten the leg completely. Then, lower the straight leg in a forward movement.
- Bend the knee and bring it back to the chest to complete the cycling movement.
- The heel should not touch the floor during the movement.
Repeat 10 times in a forward direction and then 10 times
in reverse.
- Repeat with the left leg.
Breathing: Inhale while straightening the leg.
Exhale while bending the knee and bringing the thigh to
the chest.
Stage 2:
- Raise both legs.
- Practice alternate cycling movements as though peddling a bicycle.
- Practice 10 times forward and then 10 times backward.
Breathing: Breathe normally throughout.
Stage 3:
- Raise both legs and keep them together throughout the practice.
- Bring the knees as close as possible to the chest on the backward movement and straighten the legs fully on the forward movement.
- Slowly lower the legs together,keeping the knees straight, until the legs are just above the floor.
- Then bend the knees and bring them back to the chest.
Practice 3 to 5 forward cycling movements and the same
in reverse.
Do not strain.
Breathing: Inhale while straightening the legs.
Exhale while bending the legs to the chest.
Awareness: On the breath, mental counting of each round,
and on smoothness of the movement and proper coordination,
especially while reverse cycling. When relaxing, be
aware of the abdomen, hip, thighs and lower back.
Benefits: Good for hip and knee joints. Strengthens abdominal
and lower back muscles.
Practice note: Keep the rest of the body, including the head,
flat on the floor throughout the practice. After completing
each stage remain in the base position and relax until
the respiration returns to normal. If cramping is experienced
in the abdominal muscles inhale deeply, gently
pushing out the abdomen, and then relax the whole body
with exhalation. Do not strain; this applies especially to
stage 3.
SUPTA PAWANMUKTASANA
Practice 4: Supta Pawanmuktasana (leg lock pose)
Stage I:
- Lie in the base position.
- Bend the right knee and bring the thigh to the chest.
- Interlock the fingers and clasp the hands on the shin just below the right knee.
- Keep the left leg straight and on the ground.
- Inhale deeply, filling the lungs as much as possible.
- Holding the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.
- Remain in the final position for a few seconds, retaining the breath and counting mentally.
- While slowly exhaling, return to the base position.
Relax the body.
Repeat 3 times with the right leg and then 3 times with the
left leg.
Practice note: Ensure that the straight leg remains in contact
with the ground.
It is important to start with the right leg because it presses
the ascending colon directly.
Follow with the left leg which presses the descending
colon directly.
Stage 2:
- Remain in the base position.
- Bend both knees and bring the thighs to the chest.
- Interlock the fingers and clasp the hands on the shin bones just below the knees.
- Inhale deeply.
- Holding the breath, raise the head and shoulders and try to place the nose in the space between the two knees.
- Hold the breath in the raised position for a few seconds, counting mentally.
- Slowly lower the head, shoulders and legs while breathing out.
Practice this 3 times.
Awareness: On the breath, mental counting in the final position,
pressure on the abdomen and the movement.
Contra-indications: Not to be performed by persons suffering
from high blood pressure or serious back conditions, such
as sciatica and slipped disc.
Benefits: Supta pawanmuktasana strengthens the lower back
muscles and loosens the spinal vertebrae. It massages the
abdomen and the digestive organs and is, therefore, very
effective in removing wind and constipation. By massaging
the pelvic muscles and reproductive organs, it is also
useful in the treatment of impotence, sterility and menstrual
problems.
Variation: Repeat the practice as described in stages 1 and 2
but change the breathing pattern slightly. Instead of inhaling
before raising the body, exhale deeply and hold
the breath out in the final position for a few seconds,
counting mentally.
Lower the head, shoulders and leg(s) while breathing in.
Practice 3 rounds for both stages 1 and 2.
Benefits: This variation gives basically the same benefits as the
main pose but has a more profound influence on the spine and pelvic region.
JHULANA LURHAKANASANA
Practice 5: Jhulana Lurhakanasana (rocking and rolling)
Stage I:
- Lie flat on the back. Bend both legs to the chest.
- Interlock the fingers of both hands and clasp them around the shins just below the knees.
- Roll the body from side to side 5 to 10 times, touching the side of the legs on the floor.
Breathing: Breathe normally throughout.
Stage 2:
- Sit in the squatting position with the buttocks just above the floor.
- Interlock the fingers of both hands and clasp them around the shins just below the knees.
- Roll the whole body backwards and forwards on the spine.
- Try to come up into the squatting pose on the feet when rocking forward.
- If it is difficult to perform with the hands clasped on the shins then hold the side of the thighs adjacent to the knees.
Practice 5 to 10 backward and forward movements.
Breathing: Breathe normally throughout.
Awareness: On the coordination of movement.
While relaxing in shavasana be aware of the effects of the
asana on the back and buttocks.
Contra-indications: Not to be performed by persons with
serious back conditions.
Benefits: This asana massages the back, buttocks and hips. It is
most useful if done first thing in the morning after waking.
Practice note: Use a Yoga mat for this practice so that
there is no possibility of causing damage to the spine.
While rocking back, the head should remain forward. Be
careful not to hit the head on the floor.
SUPTA UDARAKARSHANASANA
Practice 6: Supta Udarakarshanasana (sleeping abdominal
stretch pose)
- Lie in the base pose.
- Bend the knees and place the soles of both feet flat on the ground, directly in front of the buttocks.
- Keep the knees and feet together throughout the practice.
- Interlock the fingers of both hands and place the palms under the back of the head.
- While breathing out, slowly lower the legs to the right,,trying to bring the knees down to the floor.
- The feet should remain in contact with each other, although the left foot will move slightly off the floor.
- At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine.
- Hold the breath in the final position while mentally counting three seconds.
- While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout.
Repeat on the left side to complete one round.
Practice 5 complete rounds.
Breathing: Exhale while lowering the legs to the sides.
Hold the breath in the final position.
Inhale while raising the legs.
Awareness: On the breath, the mental counting in the final
position and the twisting stretch on the paraspinal and
abdominal muscles.
Benefits: This asana gives an excellent stretch to the abdominal
muscles and organs, and thereby helps to improve digestion
and eliminate constipation. The twisting stretch of
the spinal muscles relieves the strain and stiffness caused
by prolonged sitting.
Variation: Bend the knees and bring the thighs up to the
chest. Interlock the fingers and place them behind the
head. Roll the body from side to side, keeping the elbows
on the floor.
SHAVA UDARAKARSHANASANA
Practice 7: Shava Udarakarshanasana (universal spinal twist)
- Lie flat on the back with the legs and feet together.
- Stretch the arms out to the sides at shoulder level with the palms of the hands facing down.
- Bend the right leg and place the sole of the foot beside the left kneecap.
- Place the left hand on top of the right knee
This is the starting position.
- Gently bring the right knee down to the floor on the left side of the body, keeping the leg bent and the foot in contact with the left knee.
- Turn the head to the right, looking along the straight arm, and gaze at the middle finger of the right hand.
- The left hand should be on the right knee and the right arm and shoulder should remain in contact with the floor.
In the final position
- The head should be turned in the opposite direction to the folded knee and the other leg should be completely straight.
- Hold the position for as long as is comfortable.
- Return to the starting position, bringing the head and knee to the centre.
- Stretch the right arm out to the side and straighten the right leg.
Repeat on the opposite side.
Practice once to each side, gradually extending the holding
time.
Breathing: Inhale in the starting position.
Exhale while pushing the knee to the floor and turning
the head.
Breathe deeply and slowly in the final position.
Inhale while centring the body and exhale while straightening
the leg.
Awareness: Physical - on the breath or the relaxation of the
back.
Spiritual - on manipura chakra.
Sequence: This asana should be performed after forward and
backward bending asanas or those that are strenuous on
the lower back, and after sitting in chairs or in meditation
asanas for extended periods of time.
Contra-indications: This asana rectifies disorders of the hip
joint. It should be stopped if the practice is painful.
Benefits: Tightness and tiredness are relieved, especially in
the lower back. The pelvic and abdominal organs are
toned through its massaging action.
NAUKASANA
Practice 8: Naukasana (boat pose)
- Lie in the base position, palms down.
- Keep the eyes open throughout. Breathe in deeply.
- Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground.
- The shoulders and feet should be no more than 15 cm off the floor.
- Balance the body on the buttocks and keep the spine straight.
- The arms should be held at the same level and in line with the toes. The hands should be open with the palms down.
- Look towards the toes.
Remain in the final position and hold the breath. Count
to 5 mentally (or for longer if possible).
- Breathe out and return to the supine position.
Be careful not to injure the back of the head while returning to the
floor.
Relax the whole body.
This is one round.
Practice 3 to 5 rounds.
Relax in shavasana after each round, gently pushing out
the abdomen with inhalation to relax the stomach muscles.
Breathing: Inhale before raising the body.
Retain the breath while raising, tensing and lowering the
body.
Exhale in the base position.
Awareness: On the breath, movement, mental counting and
tensing of the body (especially the abdominal muscles) in
the final position.
Benefits: This asana stimulates the muscular, digestive, circulatory,
nervous and hormonal systems, tones all the organs
and removes lethargy. It is especially useful for eliminating
nervous tension and bringing about deep relaxation. It
may be performed before shavasana in order to attain a
deeper state of relaxation. If practiced upon waking it
immediately restores freshness.
Variation: Repeat the same process as above but clench the
fists and tense the whole body as much as possible in the
raised position.
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