Pavan Mukt Group 2
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 digestive, abdominal series of movements release excess vayu from the trunk.
Though suitable for first time beginners, these series are recommended as warm ups for advanced and expert practitioners as well. Especially beneficial for those suffering from a weak digestion, constipation, acidity, lack of appetite, excessive flatulence, diabetes, reproductive problems or varicose veins.
It is recommended to do this group of movements with alternating legs at the beginning, gradually building up to doing them with both legs, so that there is no strain. Hernia patients should refrain from attempting these with both legs.
Pad Utthan Asana leg raises
Tones the lower belly. Strengthens lower back, pelvic floor and perineal muscles. Corrects prolapse.
- Level: Basic
Pad Chakrasana leg rotations
Maintains flexibility of hip joints. Tones back muscles and digestive system. Prevents obesity.
- Level: Basic
Pad Sanchalan air cycling
Prevents knee and hip joint problems. Strengthens and tones abdomen and lower back.
- Level: Basic
Supt Pawan Mukt Asana supine wind release pose
Keeps spine flexible. Strengthens lower back. Prevents constipation and flatulence. Massages pelvic organs.
- Level: Basic
Jhoolna Lurhakanasana rock & roll
Massages hips, lower back and buttocks. Helps clear constipation when performed after a morning walk.
- Level: Basic
Supt Udarakarshan Asana supine abdominal stretch
Works the deep muscles of the abdomen, improves digestion, eliminates constipation. Releases stiff spine.
- Level: Basic
Shav Udarakarshan Asana
Relaxes a strained, tight lower back. Tones pelvic and abdominal muscles.
- Level: Basic
Naukasana boat pose
Stimulates and balances digestive, endocrinal, circulatory, digestive and nervous systems. Relieves anxiety.
- Level: Expert
Saral Naav Asana easy boat pose
- Level: Basic
Ardh Naav Asana half boat pose
- Level: Advanced
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Asana photos courtesy Christina Jagusiak