Pawanmuktasanas Yoga: Release and Unblock Energy

Pawanmuktasanas is a yoga exercise designed to warm-up the body and prepares it for more dynamic yoga postures. This exercise is great for people with arthritis because it helps release energy blockages in muscles and joints.

Below are four easy pawanmuktasanas postures you can do to increase energy flow. For all the postures, make sure you are sitting in a “L” position with your back and neck straight, legs should be together and parallel to the floor.

1. Knee Bend

• Sit on the floor in the “L” position, put both of your palms underneath your right knee and lift your right leg. When you breathe in, straighten your leg. When you breathe out, bend your leg. Try not to let your feet touch the floor, repeat this procedure 5-10 times and then do the same for the left leg.

2. Shoulder Rotation

• Sit on the floor in the “L” position, put your right fingers on top of your right shoulder and put your left fingers on top of your left shoulder. While in this position, start rotating your elbows in small circles (opposite from each-other). After a few rotations make the circles bigger, breathe in as your elbows are at the top of the circle and breathe out as it drops.

3. Toe Ankle Flex

• Sit on the floor in the “L” position, rest your right palm on your right knee and rest your left palm on your left knee. When you breathe in, bend your feet back toward your body. When you breathe out, bend your feet and point your toes away from your body. Repeat this procedure 5-10 times.

4. Wrist Bend

• While in the “L” position, stretch your arms straight in front of you with your fingers pointing straight. When you breathe in, bend both of your hands upward. As you breathe out, bring your hands straight, then bend it downward. Repeat this procedure 5-10 times.

Once you are done with the four postures, you should feel more energized and ready to do the dynamic postures.

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