Pawanmuktasana For Joint Pain Relief And Revitalizing Joints

As people age in general and with today’s lifestyle of long hours sitting-works, less physical activities in perticular, they experience various changes and issues on their health. Joints pain are very common issues among them. Pawanmuktasana is a series of very effective, easy-to-do Asanas. 12 of those basic yoga exercises are given here. These Asanas revitalize joints of the body by releasing obstructed air in it. These are for persons of any age, who experience any degree of inability to do basic daily activities like sitting down, walking, folding arms and legs etc. To do any Asana, morning is the best time after getting fresh. Pawanmuktasana is light to do and should be done firstly among other Asanas and Pranayama.

हिंदी में पढ़ने के लिए अपनी डिवाइस स्क्रीन के ऊपरी दाएं कोने पर "Hindi" पर क्लिक करें I

Initial Position (Base Position)

Pawanmuktasana For Joint Pain Relief And Revitalizing Joints

Sit down. Outstretch the legs.
Lay down hands on ground against and backwards of the body. Keep elbow straight.
Body, little tilted backwards but keep back , neck and head aligned.
Loosen up the body.

For Feet

1) Padanguli Naman (Toe Bending)

Be in the base position. Keep both legs little apart from each other.
Keep awareness on toes.
Bend toes forwards and backwards keeping ankles relaxed and stable.
Stay for a while at each move. Do this for 10 rounds.

Breathing– Inhale while bending toes backwards and exhale in forwards.

Awareness: For breathing, strain and sensation on moves and counting.

For Ankle

2) Goolf Naman ( Ankle Bending)

Stay in base postion. Kepp legs little apart form each other.
Bend toes forwards and backwards from ankle points as much as possible. Stay in each positions for a while.
Do it for 10 rounds.

Breathing: Inhale while bending toes backwards. Exhale in forwards.

Awareness: For breathing, counting, strains on toes, ankles, calves, shin, muscles and joints.

Goolf Chakra (Ankle Rotation)

Be in the initial position keeping the legs little apart. Keep heels on the ground through out the exercises.

Stage 1–

Rotate the right toes through the ankle bending it forwards and backwards in clockwise direction for 10 rounds.
Now rotate in anti-clockwise direction.
Do the the same exercises with left leg.

Stage 2–

Keeping both legs adjacent, rotate toes together through ankle in clockwise direction for 10 rounds.
Do the same in anti-clockwise direction.

Stage 3–

Keep legs little apart. Rotate both toes through ankle simultaneously in opposite directions for 10 rounds.
Now change the directions and repeat the exercise.

Breathing – Inhale while bending toes backwards. Exhale in forwards.

Awareness – On breathing, mental counting and rotation.

Goolf Ghoornan(Ankle Crank)

Be in the initial position.
Fold the right knee and bring back the toes towards the bottom.
Keep the right toes on the left thigh and keep the ankle as much outside of it as toes can be rotated through it without obstructions.
Hold the right toes from right hand and rotate right toes through ankle in one direction for 10 rounds.
Do it for the opposite direction.
Repeat the same for left leg.

Breathing- Inhale rotating upwards and exhale for downwards.

Awareness- On breathing, counting, rotation.

Benefits- Asanas for toes and shin help in bringing back the blocked lymph and vein-blood. Thus these Asanas relief lethargy, cramps and protect from vein-blockages, specially in bedridden persons, who have gone through surgery.

For Knees

5) Janu Naman (Knee Bending)

Stay in the initial position.
Fold the right knee and hold the back of the thigh with both hands interlocked.
Contract the kneecap, straighten the leg keeping both hands under the thigh. Do not let the heel touch the ground.
Fold the leg by knee and be in the position as in the step 2.
Keep head and spine aligned and straight.
Thus much is one round. Do it for 10 rounds.
Repeat the same exercise with left leg.

Breathing– Inhale while outstretching leg. Exhale while folding the leg.

Awareness- On breathing, counting, thigh muscle contractions.

Benefits- Asanas on knees, strengthen ligaments and revitalize the knee pairs

For Bottom

6)Ardha Titli Asana ( Half Butterfly Yoga Pose)

Stay in the base position.
Fold right leg and keep right toes on left thigh as near as possible to the trunk.
Lay the right hand on right knee and hold the right toes with the left hand.
Keep right leg as relaxed as possible.
Push down right knee by the right hand to try to touch the ground. Don’t do it forcibly.
Let the knee move up by itself.
Do this ups and downs swiftly for total 30 rounds.
Repeat these excercises for left leg.

Awareness– Conting, movement of the bottom joint, relaxation of the muscles of the thigh.

Benefits- An effective Asana for relaxing bottom joints and thigh muscles, for persons who feel inability to sit down comfortably.

7)Poorna Titli Asana (Full Butterfly Yoga Pose)

Stay in the base position. Fold both the legs, bring both soles into contact and keep ankles as close as possible to the body.
Loosen up inner thigh muscles.

Stage 1-

Hold the feet tightly with both the hands.
Use elbows as lever to push down the knees gently. Move the knees ups and down slowly. Do it for 30-50 rounds.

Stage 2-

Put your right hand on right knee and left hand on left knee.
Push down the knees gently. Move knees ups and downs slowly for 30-50 rounds.
Outstretch the legs and relax.

Awareness- Counting , movements, relaxation.

Limitations – Persons with sciatica and back pain should not do this yoga exercise.

Benefits- Relieves inner-thigh muscles from strains. Helpful in relaxing fatigue of standing/walking for long.

For Hands

8) Mushtika Bandhan ( Hand Clenching)

Stay in base position or sit down cross legged or any comfortable position.
Outstretch both arms at shoulder level.
Open up palms towards ground and stretch fingers as much as possible.
Keeping thumb inside, curl and tighten up the fingers around it.
Now open up fingers and stretch out as much as possible.
Do it for 10 rounds.

Breathing- Inhale while opening up fingers. Exhale in curling up.

Awareness- On breathing , counting, movements and sensation of strains.

For Wrists

9) Manibandh Naman (Wrist Bending)

Stay in base position or cross legged or any comfortable position.
Outstretch both arms at shoulder level. No bend at elbow.
Palms and fingers be straight throughout this exercise.
Bend the wrist and palm upwards as you are pushing the wall. Stay for few seconds.
Now bend down the wrist and palm towards the ground. Stay for a while.
Do it for 10 rounds.

Breathing – Inhale while bending hand downward. Exhale in upward.

Awareness – On breathing, counting, wrist joints and muscles strains of forearms.

10) Manibandh Chakra (Wrist Joint Rotation)

Stay in base position or cross legged or any comfortable position. Keep the back and elbow straight.

Stage1-

Outstretch right arm at shoulder level. Palm direction towards the ground.
Keeping thumb inside the palm, curl and tighten up the fingers.
Rotate the first through wrist in one direction for 10 rounds, then in opposite, keeping arm and elbow straight and stable. Take help of left hand if needed.
Try to make rotation circle as much big as possible
Do this process for left fist.

Stage 2-

Do the above exercise with both fists simultaneously in same direction and then in opposite.

Stage 3-

Do the stage 1 exercise with both fists simultaneously in opposite directions and then change directions.

Benefits- Asanas of hands and wrists are beneficial for Arthritis. Relieves strains caused by long time writings, typings etc.

For Elbow

11) Kohani Naman (Elbow Bending)

Stage 1-

Stay in base position or cross legged or any comfortable position.
Outstretch both arms frontside at shoulder level. Palms open and towards upside.
Fold the arms by elbow and touch the shoulders by fingers.
Open and straighten up the arms again. This is one round.
Do it for 10 rounds.

Stage 2-

Follow same processes as above. Only difference is outstretching arms sidewards.

Breathing- Inhale while outstretching arms. Exhale in folding.

Awareness- On breathing, counting, movements.

For Shoulder

12) Skandh Chakra ( Shoulder Rotation)

Stage 1-

Stay in base position or cross legged or any comfortable position. Keep spine straight.
Fold the right arm and touch right shoulder with fingers.
Keep the left hand on left knee.
Rotate the right elbow making as much big circle as possible in one direction and then in opposite direction, each 10 rounds.
Keep the body straight and stable.
Repeat above process with left arm.

Stage 2 –

Do the same exercise with both arms simultaneously.
While rotation, try to touch both elbows at front of the chest at above the head. While rotation going downside, try to touch sides.

Breathing- Inhale while rotating upwards. Exhale in downwards.

Awareness- On breathing , counting, sensation of muscle strains on shoulders.