HOW TO STRENGTHENS YOUR WRIST JOINTS? (PAWANMUKTASANA)

 

PAWANMUKTASANA PART 1

THIS IS GROUP OF ASANAS IS CONCERNED WITH RELEASING TENSIONS FROM THE JOINTS OF THE BODY. IT IS EXCELLENT FOR THOSE DEBILITATED BY RHEUMATISM, ARTHRITIS, HIGH BLOOD PRESSURE, HEART PROBLEMS OR OTHER AILMENTS WHERE VIGOROUS PHYSICAL EXERCISE IS NOT ADVISED. IT IS PARTICULARLY USEFUL FOR ELIMINATING ENERGY BLOCKAGES IN THE JOINTS OF THE PHYSICAL BODY, AND FOR IMPROVING COORDINATION, SELF-AWARENESS AND SELF-CONFIDENCE.

AWARENESS

THE PRACTICE MAY BE PERFORMED IN THREE WAYS.

1. WITH AWARENESS OF THE ACTUAL PHYSICAL MOVEMENT, THE INTERACTION BETWEEN THE VARIOUS COMPONENTS OF THE BODY, I.E. BONES, JOINTS, LIGAMENTS, MUSCLES, ETC. THE MOVEMENT IN RELATION TO OTHER PARTS OF THE BODY, WITH MENTAL COUNTING OF EACH COMPLETED ROUND, AND WITH AWARENESS OF THOUGHTS ARISING THE MIND. THIS METHOD OF PRACTICE INDUCES PEACE, BALANCE AND ONE-POINTEDNESS, WHICH IN TURN BRINGS ABOUT HARMONY IN THE PHYSICAL BODY.
2. WITH AWARENESS AND INTEGRATED BREATHING. IN ADDITION TO THE AWARENESS OF PHYSICAL MOVEMENT DESCRIBED ABOVE, INDIVIDUAL MOVEMENTS ARE SYBCHRONIZED WITH THE BREATH. THE MOVEMENTS BECOME SLOWER, WHICH IN TURNS SLOWS THE BRAIN WAVES, FURTHER ENHANCING RELAXATION AND AWARENESS. THIS METHOD OF PRACTICE HAS A GREATER INFLENCE AT THE PHYSICAL AND PRANIC LEVELS AND IS ESPECIALLY USEFUL FOR HARMONIZING AND REVITALIZING THE BODY AND IMPROVING THE FUNCTION OF THE INTERNAL ORGANS. 
3. WITH AWARENESS OF THE MOVEMENT OF PRANA. PRANA MAY BE EXPERIENCED AS A TINGLING SENSATION IN THE BODY TO WHICH ONE BECOMES SENSITIZED WITH PRACTICE. MENTALLY, ONE MAY FEEL LIGHT, YET ONE-POINTED, EMOTIONALLY FRESH AND RECEPTIVE.

PERIODIC REST

AFTER EVERY TWO OR THREE PRACTICES, SIT QUIETLY IN THE BASE POSITION WITH THE EYES CLOSED AND BE AWARE OF THE NATURAL BREATH, OF THE PART OR PARTS OF THE BODY THAT HAVE JUST BEEN MOVED, AND OF ANY THOUGHS OR FEELINGS THAT COME INTO THE MIND. AFTER A MINUTE OR SO CONTINUE THE PRACTICE. THIS WILL NOT ONLY REST THE BODY, BUT WILL ALSO DEVELOP AWARENESS OF THE INTERNAL ENERGY PATTERNS, AND THE MENTAL AND EMOTIONAL PROCESSESS. THIS REST PERIOD IS ALMOST AS IMPORTANT AS THE ASANAS THEMSELVES AND SHOULD NOT BE NEGLECTED.

IF TIREDNESS IS EXPERIENCED AT ANY POINT DURING THE ASANA PROGRAM, REST IN SHAVASANA. SHAVASANA SHOULD BE PERFORMED FOR THREE TO FIVE MINUTES AT THE END OF THE PROGRAM.

BASE POSITION

ALL THE POSITION PAWANMUKTASANA PART 1 ARE PERFORMED WHILE SITTING ON THE FLOOR IN THE BASE POSITION. THE BODY SHOULD BE RELAXED AND ONLY THOSE MUSCLES ASSOCIATED WITH THE ASANA BEING EXECUTED SHOULD BE USED. FULL AWARENESS SHOULD BE GIVEN TO PERFORMANCE OF THE ASANAS AS PER THE NOTES ABOVE. FOR MAXIMUM BENEFIT THE EYES CAN REMAIN CLOSED. DO NOT PRACTICE MECHANICALLY, BE AWAREN THROUGHOUT THE PRACTICE.

PRARAMBHIK STHITI

• SIT WITH THE LEGS OUTSTRETCHED, FEET CLOSE TOGETHER BUT NOT TOUCHING.
• PLACE THE PALMS OF THE HANDS ON THE FLOOR TO THE SIDES, JUST BEHIND THE BUTTOCKS.
• THE BACK, NECK AND HEAD SHOULD BE COMFORTABLY STRAIGHT.
• STRAIGHTEN THE ELBOWS.
• LEAN BACK SLIGHTLY, TAKING THE SUPPORT OF THE ARMS.
• CLOSE THE EYES AND RELAX THE WHOLE BODY IN THIS POSITION.

PADANGULI NAMAN AND 

GOOLF NAMAN

• SIT IN THE BASE POSITION WITH THE LEGS OUTSTRETCHED AND THE FEET TOGETHER. PLACE THE HANDS BESIDE AND SLIGHTLY BEHIND THE BUTTOCKS.
• LEAN BACK A LITTLE, USING THE ARMS TO SUPPORT THE BACK.
• KEEP THE SPINE STRAIGHT.
• BE AWARE OF THE TOES.
• MOVE ONLY THE TOES OF BOTH FEET SLOWLY BACKWARD AND FORWARD.
• KEEPING THE FEET UPRIGHT AND THE ANKLES RELAXED AND MOTIONLESS.
• HOLD EACH POSITION FOR A FEW SECONDS.
• REPEAT 10 TIMES.

BREATHING

INHALE AS THE TOES MOVE BACKWARD.

EXHALE AS THE TOES BACKWARD.

AWARENESS

ON THE STRETCHING PRODUCED BY THE  MOVEMENT AND THE BREATH.

PRACTICE 2

GOOLF NAMAN

• REMAIN IN THE BASE POSITION.
• SLOWLY MOVE BOTH FEET BACKWARD AND FORWARD, BENDING THEM FROM THE AKNLE JOINTS.
• TRY TO STRETCH THE FEET FORWARD TO TOUCH THE FLOOR AND THEN DRAW THEM BACK TOWARDS THE KNEES.
• HOLD THE EACH POSITION FOR A FEW SECONDS.
• REPEAT 10 TIMES.

BREATHING

INHALE AS THE FEET MOVE BACKWARD.

EXHALE AS THE FEET MOVE FORWARD.

AWARENESS

ON THE STRETCH IN THE FOOT, ANKLE, CALF AND LEG AND THE BREATH.

GOOLF CHAKRA

PRACTICE 3

• REMAIN IN THE BASE POSITION.
• KEEP THE LEGS SHOULDER WIDTH APART AND STRAIGHT.
• KEEP THE HEELS ON THE GROUND THROUGHOUT THE PRACTICE.

STAGE 1

SLOWLY ROTATE THE RIGHT FOOT CLOCKWISE FROM THE ANKLE 10 TIMES AND THEN REPEAT 10 TIMES ANTI-CLOCKWISE.

REPEAT THE SAME PROCEDURE WITH THE LEFT FOOT.

STAGE 2

SLOWLY ROTATE BOTH FEET AND NOT THE KNEES.

PRACTICE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.

STAGE 3

KEEP THE FEET SEPARATED.

SLOWLY ROTATE BOTH FEET FROM THE ANKLES TOGETHER, BUT IN OPPOSITE DIRECTIONS.

DO 10 ROTATIONS IN ONE DIRECTION AND THEN 10 ROTATIONS IN THE OPPOSITE DIRECTION.

BREATHING

INHALE ON THE UPWARD MOVEMENT.

EXHALE ON THE DOWNWARD MOVEMENT.

 

AWARENESS

ON THE ROTATION OF THE ANKLE AND THE BREATH.

GOOLF GHOORNAN

• REMAIN IN THE BASE POSITION.
• BEND THE RIGHT KNEE AND BRING THE FOOT TOWARDS THE GROIN.
• TURN THE KNEE OUT TO THE SIDE AND IF THERE IS NO STRAIN, GENTLY PLACE THE FOOT ON THE LEFT THIGH.'MAKE SURE THE ANKLE IS FAR ENOUGH OVER THE THIGH TO BE FEE FOR ROTATION.
• HOLD THE RIGHT ANKLE WITH THE RIGHT HAND.
• HOLD THE TOES OF THE RIGHT FOOT WITH THE LEFT HAND.
• WITH THE AID OF THE LEFT HAND, SLOWLY ROTATE THE RIGHT FOOT 10 TIMES CLOCKWISE, THEN 10 TIMES ANTI-CLOCKWISE.
• CHANGE THE LET AND REPAIR WITH THE LEFT FOOT PLACED ON THE RIGHT THIGH.

BREATHING

INHALE ON THE UPWARD MOVEMENT.

EXHALE ON THE DOWNWARD MOVEMENT.

AWARENESS

ON THE ROTATION AND THE BREATH.

BENEFITS

ALL THE FOOT AND CALF ASANA HELP IN RETURNING THE STAGNANT LYMPH AND VENOUS BLOOD. THEY THUS RELIEVE TIREDNESS AND CRAMP, AND HELP PREVENT VENOUS THROMBOSIS, ESPECIALLY IN BEDRIDDEN, POST-OPERATIVE PATIENTS.

PRACTICE 5

JANUFALAK AKARSHAN

• STAY IN THE BASE POSITION.
• GENTLY CONTRACT THE MUSCLE SURROUNDING THE RIGHT KNEE, DRAWING THE KNEECAP BACK TOWARDS THE THIGH.
• HOLD THE CONTRACTION FOR 3 TO 5 SECONDS, COUNTING MENTALLY.
• RELEASE THE CONTRACTION AND LET THE KNEECAP RETURN TO ITS NORMAL POSITION.
• PRACTICE 10 TIMES, REPEAT WITH THE LEFT KNEECAP 10 TIMES, THEN WITH BOTH KNEECAPS TOGETHER.

BREATHING

INHALE WHILE CONTRACTION.

EXHALE WHILE RELAXING THE KNEES MUSCLES.

AWARENESS

ON THE CONTRACTION AND THE BREATH.

JANU NAMAN

• STAY IN THE BASE POSITION.
• BEND THE RIGHT KNEE, BRINGING THE THIGH NEAR THE CHEST AND CLASP THE HANDS UNDER THE RIGHT THIGH.
• STRAIGHTEN THE RIGHT LEG, PULLING UP THE KNEECAP.
• KEEP THE HANDS UNDER THE THIGH, BUT STRAIGHTEN THE ARMS.
• KEEP THE HEEL ABOUT 10 CMS OFF THE FLOOR.
• AGAIN BEND THE RIGHT KNEE SO THAT THE THIGH COMES CLOSE TO THE CHEST AND THE HEEL NEAR AND GROIN.
• KEEP THE HEAD AND SPINE STRAIGHT.
• THIS IS ONE ROUND.
• PRACTICE 10 ROUNDS WITH THE RIGHT LEG AND THEN 10 ROUNDS WITH THE LEFT LEG.

STAGE 2

• BEND BOTH KNEES TOGETHER, BRINGING THE THIGHS NEAR THE CHEST AND PLACE THE FEET ON THE FLOOR IN FRONT OF THE GROIN.
• HOLD THE BACKS OF THE THIGHS.
• RAISE THE FEET SLIGHTLY FROM THE FLOOR AND BALANCE ON THE BUTTOCKS.
• STRAIGTEN THE LEGS AS MUCH AS YOU CAN WITHOUT STRAINING.
• THE ARMS STRAIGHEN NATURALLY WHILE THE HANDS CONTINUE TO SUPPORT THE THIGHS.
• POINT THE TOES FORWARD.
• THE HANDS AND ARMS SHOULD SUPPORT AND MAINTAIN THE STABILITY OF THE BODY.
• KEEP THE HEAD AND SPINE UPRIGHT.
• REMAIN IN THE POSITION FOR A FEW SECONDS.
• BEND THE KNEES AND BRING THE LEGS BACK TO THE STARTING POSITION.
• KEEPING THE HEELS SLIGHTLY ABOVE THE FLOOR.
• DRAW THE TOES BACK TOWARDS THE SHINS.
• THIS IS ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS, KEEPING THE HEELS OFF THE FLOOR THROUGHOUT THE PRACTICE.

BREATHING

INHALE WHILE STRAIGHTENING THE LEGS.

EXHALE WHILE BENDING THE LEGS.

AWARENESS

ON THE KNEES BEND AND ASSOCIATED MOVEMENT AND BALANCE, AND THE BREATH.

INDICATIONS

STAGE 2 IS A STRENUOUS PRACTICE AND SHOULD NOT BE ATTEMPTED BY PEOPLE WITH WEAK ABDOMINAL MUSCLES, BACK CONDITIONS, HIGH BLODD PRESSURE OR HEART CONDITIONS.

PRACTICE 7

JANU CHAKRA

• SIT IN THE BASE POSITION.
• BEND THE RIGHT KNEE AND BRING THE THIGH NEAR THE CHEST.
• PLACE THE HANDS UNDER THE RIGHT THIGH AND INTERLOCK THE FINGES OR CROSS THE ARMS HOLDING THE ELBOWS.
• RAISE THE RIGHT FOOT FROM THE GROUND.
• ROTATE THE LOWER LEG FROM THE KNEE IN A LARGE CIRCULAR MOVEMENT, TRY TO STRAIGHTEN THE LET AT THE TOP OF THE UPWARD MOVEMENT.
• THE UPPER LEG AND TRUNK SHOULD BE COMPLETELY STILL.
• ROTATE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
• REPEAT WITH THE LEFT LEG.

BREATHING

INHALE ON THE UPWARD MOVEMENT.

EXHALE ON THE DONWARD MOVEMENT.

AWARENESS

ON THE MOVEMENT AND PERFECTION OF CIRCULAR ROTATION, AND THE BREATH.

 

BENEFITS

SINCE THE KNEE JOINT BEARS AND WHOLE WEIGHT OF THE BODY AND HAS NO STRONG MUSCLES FOR SUPPORT, IT IS MOST VULNERABLE TO INJURIES, SPRAINS AND OSTEOARTHRITIS. ALL THE KNEE ASANAS STRENGTHEN THE QUADICEPS MUSCLE AND THE LIGAMENTS AROUND THE KNEE JOINT. THESE ASANS REJEVENATE THE JOINT BY ACTIVATING THE HEALING ENERGIES.

ARDHA TITALI ASANA

PRACTICE 8

• SIT IN THE BASE POSITION.
• BEND THE RIGHT LEG AND PLACE THE RIGHT FOOT COMFORTABLY ON THE LEFT THIGH.
• PLACE THE RIGHT HAND ON TOP OF THE BEND RIGHT KNEE.
• HOLD THE TOES OF THE RIGHT FOOT WITH THE LEFT HAND.
• THIS IS THE STARTING POSITION.

BREATH SYNCHRONIZATION

STAGE 1

• WHILE BREATHING IN, GENTLY MOVE THE RIGHT KNEE UP TOWARDS THE CHEST.
• BREATHING OUT, GENTLY PUSH THE KNEE DOWN AND TRY TO TOUCH THE KNEE TO THE FLOOR.
• THE TRUNK SHOULD NOT MOVE.
• DO NOT FORCE THIS MOVEMENT IN ANY WAY.
• THE LEG MUSCLES SHOULD BE PASSIVE, THE MOVEMENT BEING ACHIEVED BY THE EXERTION OF THE RIGHT ARM.
• SLOWLY PRACTICE 10 UP AND DOWN MOVEMENT.

AWARENESS

ON THE MOVEMENT OF THE KNEE, ANKLE AND HIP JOINTS, RELAXATION OF THE INNER THIGH MUSCLES, AND THE BREATH.

STAGE 2

WITHOUT BREATH

 SYNCHRONIZATION

• REMAIN IN THE SAME POSITION WITH THE RIGHT LEG ON THE LEFT THIGH.
• RELAX THE RIGHT LEG MUSCLES AS MUCH AS POSSIBLE.
• PUSH THE RIGHT KNEE DOWN WITH THE RIGHT HAND AND TRY TO TOUCH THE KNEE TO THE FLOOR.
• DO NOT STRAIN.
• LET THE KNEE SPRING UP ITSELF.
• THE MOVEMENT IS ACHIEVED BY USE OF THE RIGHT ARM ONLY.
• PRACTICE 30 UP AND DOWN MOVEMENTS IN QUICK SUCCESSION.
• BREATHING SHOULD BE NORMAL AND UNRELATED TO THE PRACTICE.
• REPEAT STAGE 1 AND 2 AND THE UNLOCKING PROCEDURE WITH THE LEFT LEG.

AWARENESS

ON THE MOVEMENT OF THE KNEE, ANKLE AND JIP JOINTS AND RELAXATION OF THE INNER THIGH MUSCLES.

BENEFITS

THIS IS AN EXCELLENT PREPARATORY PRACTICE FOR LOOSENING UP THE KNEE AND HIP JOINTS FOR MEDITATIVE POSES. THOSE PEOPLE WHO CANNOT SIT COMFORTABLY IN CROSS-LEGGED POSITION SHOULD PRACTICE ARDHA TITALI ASANA DAILY, BOTH MORNING AND EVENING.

PRACTICE NOTES

GENTLY STRAIGHTEN THE LEG AFTER COMPETING THE PRACTICE, THEN AGAIN SLOWLY AND CAREFULLY BEND IT ONCE, BRINGING THE HEEL NEAR THE GROIN, THEN STRETCH THE LEG IN FRONT FULLY.

TIS PROCEDURE WILL ENSURE THAT THE KNEE JOINTS IS REALIGNED CORRECTLY.

MUSHTIKA BANDHANA

• SIT IN THE BASE POSITION OR A CROSS-LEGGED POSE.
• HOLD BOTH ARMS STRAIGHT IN FRONT OF THE BODY AT SHOULDER LEVEL.
• OPEN THE HANDS, PALMS DOWN, AND STRETCH THE FINGERS AS WIDE APART AS POSSIBLE.
• CLOSE THE FINGERS TO MAKE A TIGHT FIST WITH THE THUMBS INSIDE.
• THE FINGERS TO MAKE A TIGHT FIST WITH THE THUMBS INSIDE.
• THE FINGERS SHOULD BE SLOWLY WRAPPED AROUND THE THUMBS.
• AGAIN OPEN THE HANDS STRETCH THE FINGERS.
• REPEAT 10 TIMES.

BREATHING

INHALE ON OPENING THE HANDS.

EXHALE ON CLOSING THE HANDS.

AWARENESS

ON THE STRETCHING SENSATION AND MOVEMENT, AND THE BREATH.

MANIBANDHA NAMAN

• REMAIN IN THE BASE POSITION OR A CROSS-LEGGED POSE.
• STRETCH THE ARMS IN FRONT OF THE BODY AT SHOULDER LEVEL.
• KEEP THE PALMS OPEN AND FINGERS STRAIGHT THROUGHOUT THE ENTIRE PRACTICE.
• BEND THE HANDS BACKWARD FROM THE WRISTS AS IF PRESSING THE PALMS AGAINST A WALL WITH THE FINGERS POINTING TOWARD THE CEILING.
• BEND THE HANDS FORWRAD FROM THE WRISTS SO THAT THE FINGERS POINT TOWARD THE FLOOR.
• KEEP THE ELBOWS STRAIGHT THROUGHOUT THE PRACTICE.
• DO NOT BEND THE KNUCKLE JOINTS OR FINGERS.
• BEND THE HANDS UP AGAIN FOR THE NEXT ROUND.
• REPEAT 10 TIMES.

BREATHING

INHALE WITH THE BACKWARD MOVEMENT.

EXHALE WITH THE FORWARD MOVEMENT.

AWARENESS

ON THE MOVEMENT IN THE WRISTS JOINT AND STRETCHING OF THE FOREARM MUSCLES, AND THE BREATH.

MANIBANDHA CHAKRA

• REMAIN IN THE BASE POSITION OR A COMFORTBALE CROSS-LEGGED POSE, BUT KEEP THE BACK STRAIGHT.

 

STAGE 1

• EXTEND THE RIGHT ARM FORWARD AT SHOULDER LEVEL.
• MAKE A LOOSE FIST WITH THE RIGHT HAND, WITH THE THUMB INSIDE.
• THIS IS THE STARTING POSITION.
• SLOWLY ROTATE THE FIST ABOUT THE WRIST, ENSURING THAT THE FIST FACES DOWNWARD THROUGHOUT THE ROTATION.
• THE ARMS AND ELBOWS SHOULD REMAIN PERFECTLY STRAIGHT AND STILL.
• MAKE AS LARGE A CIRCLE AS POSSIBLE.
• PRACTICE 10 TIMES CLOCKWISE AND 10 TIMES ANTI-CLOCKWISE.
• REPEAT THE SAME WITH THE LEFT FIST.

STAGE 2

• EXTEND BOTH ARMS IN FRONT OF THE BODY WITH FISTS LOOSELY CLENCHED.
• KEEP THE ARMS STRAIGHT AND AT SHOULDER LEVEL.
• ROTATE THE FISTS TOGETHER IN THE SAME DIRECTION.
• PRACTICE 10 TIMES IN EACH DIRECTION.

STAGE 3

• PRACTICE AS IN STAGE 2
• ROTATE THE FISTS IN OPPOSITE DIRECTIONS.
• PRACTICE 10 TIMES IN EACH DIRECTION

BENEFITS

THE HAND AND WRIST ASANAS ARE BENEFICIAL FOR THE RELATED JOINTS. THEY ALSO RELIEVE TENSION CAUSED BY PROLONGED WRITING, TYPING AND SO ON.

KEHUNI NAMAN

STAGE 1

• REMAIN IN THE BASE POSITION OR A CROSS-LEGGED POSE.
• STRETCH THE ARMS IN FRONT OF THE BODY AT SHOULDER LEVEL.
• THE HANDS SHOULD BE OPEN WITH THE PALMS FACING UP.
• BEND THE ARMS AT THE ELBOWS AND TOUCH THE FINGERS TO THE SHOULDERS.
• KEEP THE UPPER ARM PARALLEL TO THE FLOOR.
• STRAIGHTEN THE ARMS AGAIN.
• THIS IS ONE ROUND.
• REPEAT 10 TIMES.

STAGE 2

• EXTEND THE ARMS SIDEWAYS AT SHOULDER LEVEL, HANDS OPEN AND PALMS FACING THE CEILING.
• BEND THE ARMS AT THE ELBOWS AND TOUCH THE FINGERS TO THE SHOULDER.
• KEEP THE UPPER ARMS PARALLEL TO THE FLOOR.
• AGAIN STRAIGHTEN THE ARMS SIDEWAYS.
• REPEAT 10 TIMES.

BREATHING

INHALE WHILE STRAIGHTENING THE ARMS.

EXHALE WHILE BENDING THE ARMS.

AWARENESS

ON THE MOVEMENT OF THE ELBOW JOINT AND ARM MUSCLES, AND THE BREATH.