Pavan Mukt Group 1
vayu releasing warm ups
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An excess of Vayu or 'wind' in the body is believed to cause a multitude of diseases, according to ayurvedic and yogic tradition.
The joints and the abdominal thoraxic cavities is where it accumulates most often. This anti-rheumatic group of movements releases excess vayu from the joints of the body.
Though suitable for first time beginners of any age, these series are recommended as warm ups for advanced and expert practitioners as well. Even bed ridden invalids can benefit from doing whichever of these are possible for them to do comfortably.
Dandasana staff pose
Also known as Prarambhik Stithi, this is the base pose for all seated asanas.
- Level: Basic
Pad Anguli Naman toe curls
Relieve tired feet. Releases the tension of being on your feet all day. Relaxes toes and improves balance.
- Level: Basic
Goolf Naman ankle bends
Return stagnant venous blood from feet back to the centre of the body. Works the shin joint ligaments.
- Level: Basic
Goolf Chakra ankle rotations
Activate lymphatic drainage from the feet and legs, and circulate stagnant blood in the feet and legs.
- Level: Basic
Goolf Ghoornan ankle cranks
Relieve tiredness and cramps. Help prevent venous thrombosis. Benefits those who are post-operative or bed-ridden.
- Level: Basic
Janufalak Akarshan knee contractions
10 counts of these knee contractions, done daily, can save you from knee problems as you progress through the years.
- Level: Basic
Janu Naman knee bends
All the knee movements in this series strengthen quadricep, muscles and ligaments of the knee joint.
- Level: Basic
Janu Chakra knee rotations
All the knee movements in this series activate healing energies to rejuvenate knee joints.
- Level: Basic
Ardh Tittali half butterfly
Increases flexibility in knee and hip joint. Prepares you for sitting cross legged on the floor. Corrects any misalignments in the knee joint.
- Level: Basic
Shroni Chakra hip joint rotation rotations
Circular motion of legs, by rotating from the hip joint. Prepares you for sitting still in meditative poses.
- Level: Basic
Poorna Tittali full butterfly
Releases tension in the inner thighs, and tiredness from long hours of walking/ standing. Preparatory for padmasana.
- Level: Advanced
Mushtika Bandha fist clenches
Releases tension from extended periods of typing or writing. Relaxes muscles and joints of fingers.
- Level: Basic
Manibandh Naman wrist bends
Beneficial for the ligaments and tiny joints of hands and fingers. Releases tension of fine motor skill work.
- Level: Basic
Manibandh Chakra wrist rotations
Helps prevent carpal tunnel syndrome in those who spend extended hours on a computer keyboard.
- Level: Basic
Kehuni Naman arm bends
Releasing the elbow (kehuni) joint with arm bends.
- Level: Basic
Kehuni Chakra elbow rotations
- Level: Basic
Skanda Naman shoulder bends
- Level: Basic
Skanda Chakra shoulder rotations
- Level: Basic
Griva Sanchalan neck activation
- Level: Basic
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Asana photos courtesy Christina Jagusiak