THE MOST USEFUL PART OF YOGA!

PAWANMUKTASANA 2

DIGESTIVE /ABDOMINAL GROUP

THIS GROUP OF ASANAS IS CONCERNED SPECIFICALLY WITH STRENGTHENING THE DIGESTIVE SYSTEM. IT IS EXCELLENT FOR PEOPLE WITH INDIGESTION, DIABETES, DISORDERS TO THE MALE OR FEMALE REPRODUCTIVE SYSTEMS AND VARICOSE VEINS. IT ALSO ELIMINATES ENERGY BLOCKAGES IN THE ABDOMINAL AREA.

AWARENESS

THROUGHOUT THE PRACTICE BECOME AWARE OF THE FOLLOWING:

MOVEMENT
INTRA-ABDOMINAL PRESSURE
THE STRETCH OF THE MUSCLES
BREATHING

PERIODIC REST

BEFORE STARTING THE PRACTICE, THE BODY AND MIND SHOULD BE CALM AND RELAXED. THIS IS BEST ACHIEVED THROUGH THE PRACTICE OF SHAVASANA. IN ADDITION, A SHORT REST SHOULD BE TAKEN BETWEEN ASANAS, LYING IN SHAVASANA. ONE MINUTE OR THIRTY SECONDS SHOULD BE SUFFICIENT, BUTA MORE RELIABLE GUIDE IS TO REST UNTIL THE BREATHING RETURNS TO NORMAL.

NO STRAIN

WHEN STARTING THIS SERIES, IT IS NOT ADVISABLE TO ATTEMPT ALL THE PRACTICES IN ONE GO, ESPECIALLY THE ONES WHICH INVOLVE USING BOTH LEGS TOGETHER. IT IS BETTER TO CHOOSE ONE PRACTICE AT A TIME AND INCORPORATE THAT INTO THE PREVIOUS PRACTICE. THE PAWANMUKTASANA PART 2 SERIES REQUIRES A GREAT DEAL OF EFFORT AND MAY PUT A STRAIN ON THE LOWER BACK. THEREFORE, BE AWARE OF PHYSICAL LIMITATIONS AND DO NOT STRAIN.

CONTRA-INDICATION

THESE PRACTICES SHOULD NOT BE PERFORMED BY PEOPLE SUFFERING FROM HIGH BLOOD PRESSURE, SERIOUS HEART CONDITIONS. BACK CONDITIONS SUCH AS SCIATICA AND SLIPPED DISC, OR SOON AFTER ABDOMINAL SURGERY. IF THERE IS ANY DOUBT, PLEASE CONSULT A COMPETENT THERAPIST. IN ASANAS WHERE THE FEET ARE RAISED ABOVE THE HEAD, CONSULT THE CAUTIONS FOR INVERTED ASANAS AS WELL AS OBSERVING THE CONTRA-INDICATIONS GIVEN FOR INDIVIDUAL PRACTICES.

STARTING POSITION

ALL THESE ASANAS ARE PERFORMED BY LYING FLAT ON THE BACK WITH THE LEGS TOGETHER AND STRAIGHT. THE ARMS SHOULD BE BY THE SIDES, PALMS DOWN, AND THE HEAD, NECK AND SPINE IN STRAIGHT LINE. BE SURE TO USE A THIN MAT OR A BLANKET, PARTICULARLY WITH ASANAS SUCH AS SUPTA PAWANMUKTASANA AND JHULANA LURHAKANASANA WHERE THE BODY IS BALANCED ON THE SPINAL VERTEBRAE.

RIGHT-HANDED PEOPLE WILL FIND THESE ASANAS ARE EASILY LEARNED WITH THE RIGHT SIDE LEADING. THEY SHOULD THEN BE PRACTICED WITH THE LEFT SIDE LEADING TO BALANCE DEVELOPMENT OF THE LIMBS, NERVES AND BEHAVIOUR PATTERNS.

PADOTTHANASANA

LIE IN THE STARTING POSITION WITH THE PALMS FLAT ON THE FLOOR.
INHALE AND RAISE THE RIGHT LEG AS HIGH AS COMFORTABLE, KEEPING IT STRAIGHT AND THE FOOT RELAXED.
THE LEFT LEG SHOULD REMAIN STRAIGHT AND IN CONTACT WITH THE FLOOR.
HOLD THE POSTURE FOR 3 TO 5 SECONDS WHILE RETAINING THE BREATH.
EXHALE AND SLOWLY LOWER THE LEG TO THE FLOOR.
THIS IS ONE ROUND.
PRACTICE 10 ROUNDS WITH THE RIGHT LEG AND THEN 10 ROUNDS WITH THE LEFT LEG.
IF THE BACK IS WEAK, THE LEFT LEG CAN BE BENT SO THAT THE FOOT IS FLAT ON THE FLOOR AND THE KNEE IS UP.

BREATHING

INHALE WHILE RAISING THE LEG. HOLD THE POSTURE AND THE BREATH.

EXHALE WHILE LOWERING THE LEG.

AWARENESS

ON THE STRETCH IN THE LEGS AND SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

INDICATION

NOT TO BE PERFORMED BY PERSONS SUFFERING FROM HIGH BLOOD PRESSURE OR SERIOUS BACK CONDITIONS SUCH AS SCIATICA AND SLIPPED DISC.

STAGE 2

THIS MAY BE REPEATED RAISING BOTH LEGS TOGETHER. BUT DO NOT STRAIN. BE AWARE THAT THIS IS A MORE STRENUOUS PRACTICE. DO NOT LIFT THE BUTTOCKS OFF THE FLOOR.

BREATHING

INHALE IN THE STARTING POSITION. HOLD THE BREATH IN WHILE RAISING THE LEGS.

AWARENESS

ON THE STRETCH IN THE LEGS, THE MUSCULAR EFFORT IN THE BACK AND ABDOMEN, AND SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

BENEFITS

THIS ASANA STRENGTHENS THE ABDOMINAL MUSCLES AND MASSAGES THE ORGANS. IT STRENGTHENS THE DIGESTIVE SYSTEM. LOWER, BACK, PELVIC AND PERINEAL MUSCLES AND HELPS CORRECT PROLAPSE.

NOTES

PADOTTHANASANA MAY BE REPEATED RAISING THE LEGS TO PROGRESSIVE HEIGHTS IN EACH ROUND.

PADACHAKRASANA

STAGE 1

LIE IN THE STARTING POSITION AND RELAX.
RAISE THE RIGHT LEG 5 CM FROM THE GROUND, KEEPING THE KNEE STRAIGHT.
ROTATE THE ENTIRE LEG CLOCKWISE 10 TIMES IN AS LARGE A CIRCLE AS COMFORTABLE.
THE HEEL SHOULD NOT TOUCH THE FLOOR AT ANY TIME DURING THE ROTATION.
ROTATE 10 TIMES ANTI-CLOCKWISE.
REPEAT WITH THE LEFT LEG, FIRST CLOCKWISE, THEN ANTI-CLOCKWISE.
DO NOT STRAIN.
REST AND PRACTICE ABDOMINAL BREATHING UNTIL THE RESPIRATION RETURNS TO NORMAL.

STAGE 2

THIS MAY BE REPEATED RAISING BOTH LEGS TOGETHER, BUT DO NOT STRAIN.
BE AWARE THAT THIS IS A MORE STRENUOUS PRACTICE.
KEEP THE LEGS TOGETHER AND STRAIGHT THROUGHOUT THE PRACTICE.
ROTATE BOTH LEGS CLOCKWISE AND THEN ANTI-CLOCKWISE 3 TO 5 TIMES.
THE CIRCULAR MOVEMENT SHOULD BE AS LARGE AS POSSIBLE.

BREATHING

INHALE WHILE MOVING THE LEGS UPWARDS.

EXHALE WHILE LOWERING THE LEGS.

AWARENESS

ON THE ROTATION OF THE LEGS, THE EFFECTS OF THE ASANA ON THE HIPS AND ABDOMEN, AND SYNCHRONIZING THE MOVEMENTS WITH THE BREATH.

CONTRA-INDICATION

NOT TO BE PERFORMED BY PERSONS SUFFERING FROM HIGH BLOOD PRESSURE OR SERIOUS BACK CONDITIONS SUCH AS SCIATICA AND SLIPPED DISC.

BENEFITS

GOOD FOR THE HIP JOINTS, OBESITY, TONING OF THE ABDOMINAL AND SPINAL MUSCLES.

PADA SANCHALANASANA

STAGE 1

LIE IN THE STARTING POSITION AND RELAX.
RAISE THE RIGHT LEG.
BEND THE KNEE AND BRING THE THIGH TO THE CHEST.
RAISE THE STRAIGHTEN THE LEG COMPLETELY.
THEN LOWER THE STRAIGHT LEG IN A FORWARD MOVEMENT.
BEND THE KNEE AND BRING IT BACK TO THE CHEST TO COMPLETE THE CYCLING MOVEMENT.
THE HEEL SHOULD NOT TOUCH THE FLOOR DURING THE MOVEMENT.
PRACTICE 10 TIMES IN A FORWARD DIRECTION AND THEN 10 TIMES IN REVERSE.
REPEAT WITH THE LEFT LEG.

BREATHING

INHALE WHILE STRAIGHTENING THE LEG.
EXHALE WHILE BENDING THE KNEE AND BRINGING THE THIGH TO THE CHEST.

STAGE 2

RAISE BOTH LEGS. PRACTICE ALTERNATE CYCLING MOVEMENTS AS THOUGH PEDDING A BICYCLE.

PRACTICE 10 TIMES FORWARD AND THEN 10 TIMES BACKWARD.

BREATHING

BREATHE NORMALLY THROUGHOUT.

STAGE 3

RAISE BOTH LEGS AND KEEP THEM TOGETHER THROUGHOUT THE PRACTICE.
BRING THE KNEES AS CLOSE AS POSSIBLE TO THE CHEST ON THE BACKWARD MOVEMENT AND STRAIGHTEN THE LEGS FULLY ON THE FORWARD MOVEMENT.
SLOWLY LOWR THE LEGS TOGETHER, KEEPING THE KNEES STRAIGHT, UNTIL THE LEGS TOGETHER, KEEPING THE KNEES STRAIGHT, UNTIL THE LEGS ARE JUST ABOVE THE FLOOR.
THEN BEND THE KNEES AND BRING THEM BACK TO THE CHEST.
PRACTICE 3 TO 5 FORWARD CYCLING MOVEMENT AND THE SAME IN REVERSE.

BREATHING

INHALE WHILE STRAIGHTENING THE LEGS.

EXHALE WHILE BENDING THE LEGS TO THE CHEST.

AWARENESS

ON THE SMOOTHNESS OF THE MOVEMENT AND PROPER COORDINATION, ESPECIALLY WHILE REVERSE CYCLING. WHEN RELAXING, BE AWARE OF THE ABDOMEN, HIP, THIGHS, AND LOWER BACK, AND THE BREATH.

INDICATION

NOT TO BE PERFORMED BY PERSONS SUFFERING FROM HIGH BLOOD PRESSURE OR SERIOUS BACK CONDITIONS SUCH AS SCIATICA AND SLIPPED DISC.

BENEFITS

GOOD FOR HIP AND KNEE JOINTS. STRENGTHENS ABDOMINAL AND LOWER BACK MUSCLES.

NOTES

KEEP THE REST OF THE BODY, INCLUDING THE HEAD, FLAT ON THE FLOOR THROUGHOUT THE PRACTICE. AFTER COMPLETING EACH STAGE REMAIN IN THE BASE POSITION AND RELAX UNTIL THE RESPIRATION RETURNS TO NORMAL. IF CRAMPING IS EXPERIENCED IN THE ABDOMINAL MUSCLES, INHALE DEEPLY, GENTLY PUSHING OUT THE ABDOMEN, AND THEN RELAX THE WHOLE BODY WITH EXHALATION. DO NOT STRAIN, THIS APPLIES ESPECIALLY TO STAGE 3. WHICH IS A MORE STRENUOUS PRACTICE.

SUPTA PAWANMUKTASANA

STAGE 1

LIE IN THE STARTING POSITION AND RELAX.
BEND THE RIGHT KNEE AND BRING THE THIGH TO THE CHEST.
INTERLOCK THE FINGERS AND CLASP AND HANDS ON THE SHIN JUST BELOW THE RIGHT KNEE.
KEEP THE LEFT LEG STRAIGHT AND ON THE GROUND.
INHALE DEEPLY, FILLING THE LUNGS AS MUCH AS POSSIBLE.
EXHALING, RAISE THE HEAD AND SHOULDERS OFF THE GROUND AND WITHOUT STRAINING BRING THE RIGHT KNEE TO THE NOSE.
REMAIN IN THE FINAL POSITION FOR A FEW SECONDS.
WHILE SLOWLY INHALING, RETURN TO THE BASE POSITION.
RELAX THE BODY.
REPEAT 3 TIMES WITH THE RIGHT LEG AND THEN 3 TIMES WITH THE LEFT LEG.

NOTES

ENSURE THAT THE STRAIGHT LEG REMAINS IN CONTACT WITH THE GROUND.
IT IS IMPORTANT TO START WITH THE RIGHT LEG BECAUSE IT PRESSES THE ASCENDING COLON DIRECTLY.
FOLLOW WITH LEFT LEG WHICH PRESESS THE DESCENDING COLON DIRECTLY.

STAGE 2

REMAIN IN THE STARTING POSITION.
BEND BOTH KNEES AND BRING THE THIGHS TO THE CHEST.
INTERLOCK THE FINGERS AND CLASP THE HANDS ON THE SHIN BONES.
JUST BELOW THE KNEES.
INHALE DEEPLY.
EXHALING, RAISE THE HEAD AND SHOULDERS AND TRY TO PLACE THE NOSE IN THE SPACE BETWEEN THE TWO KNEES.
HOLD THE RAISED POSITION FOR A FEW SECONDS, COUNTING MENTALLY.
SLOWLY LOWER THE HEAD, SHOULDERS AND LEGS WHILE INHALING.
PRACTICE THIS 3 TIMES.

AWARENESS

ON THE MOVEMENT, THE ABDOMINAL PRESSURE, AND THE BREATH.

CONTRA-INDICATION

NOT TO BE PERFORMED BY PERSONS SUFFERING FROM HIGH BLOOD PRESSURE OR SERIOUS BACK CONDITIONS SUCH AS SCIATICA AND SLIPPED DISC.

BENEFITS

SUPTA PAWANMUKTASANA STRENGTHENS THE LOWER BACK MUSCLES AND LOOSENS THE SPINAL VERTEBRAE. IT MASSAGES THE ABDOMEN AND THE DIGESTIVE ORGANS AND IS THEREFORE VERY EFFECTIVE IN REMOVING WIND AND CONSTIPATION. BY MASSAGING THE PELVIC MUSCLES AND REPRODUCTIVE ORGANS, IT IS ALSO USEFUL FOR IMPOTENCE, STERILITY AND MENSTRUAL PROBLEMS.

JHULANA LURHAKANASANA

STAGE 1

LIE FLAT ON THE BACK.
BEND BOTH LEGS TO THE CHEST.
INTERLOCK THE FINGERS OF BOTH HANDS AND CLASP THEM AROUND THE SHINS JUST BELOW THE KNEES.
THIS IS THE STARTING POSITION.
ROLL THE BODY FROM SIDE TO SIDE 5 TO 10 TIMES, TOUCHING THE SIDE OF THE LEGS ON THE FLOOR.

BREATHING

EXHALE WHILE ROLLING TO ONE SIDE.
INHALE WHILE RETURNING TO THE CENTRE.
EXHALE ROLLING TO THE OTHER SIDE.

STAGE 2

SIT IN THE SQUATTING POSITION WITH THE BUTTOCKS JUST ABOVE THE FLOOR.
INTERLOCK THE FINGERS OF BOTH HANDS AND CLASP THEM AROUND THE SHINS JUST BELOW THE KNEES.
ROCK THE WHOLE BODY BACKWARDS AND FORWARDS ON THE SPINE.
TRY TO COME UP INTO THE SQUATTING POSE ON THE FEET WHEN ROCKING FOWARD.
IF IT IS DIFFICULT TO PERFORM WITH THE HANDS CLASPED ON THE SHINES.
THEN HOLD THE SIDE OF THE THIGHS ADJACENT TO THE KNEES.
PRACTICE 5 TO 10 BCKWARD AND FORWARD MOVEMENT.

BREATHING

INHALE AS YOU ROLL BACKWARDS.
EXHALE AS YOU COME FORWARD.

AWARENESS

ON THE COORDINATION OF MOVEMENT.

INDICATION

NOT TO BE PERFORMED BY PERSONS WITH SERIOUS BACK CONDITIONS.

BENEFITS

THIS ASANA MASSAGES THE BACK, BUTTOCKS AND HIPS. IT IS MOST USEFUL IF DONE FIRST THING IN THE MORNING AFTER WAKING.

NOTES

USE A FOLDED BLANKET FOR THIS PRACTICE SO THAT THERE IS NO POSSIBILITY OF CAUSING DAMAMGE TO THE SPINE. WHILE ROCKING BACK, THE HEAD SHOULD REMAIN FORWARD. BE CAREFUL NOT TO HIT THE HEAD ON THE FLOOR.

SUPTA UDARAKARSHANASANA

LIE IN THE STARTING POSITION AND RELAX.
BEND THE KNEES AND PLACE THE SOLES OF BOTH FEET FLAT ON THE FLOOR, DIRECTLY IN FRONT OF THE BUTTOCKS.
KEEP THE KNEES AND FEET TOGETHER THROUGHOUT THE PRACTICE.
INTERLOCK THE FINGERS OF BOTH HANDS, PLACE THE PALMS UNDER TH BACK OF THE HEAD AND LET THE ELBOWS TOUCH THE FLOOR.
BREATHE IN, AND WHILE BREATHING OUT, SLOWLY LOWER THE LEGS TO THE RIGHT, CRYING TO BRING THE KNEES DOWN TO THE FLOOR.
THE FEET SHOULD REMAIN IN CONTACT WITH EACH OTHER, ALTHOUGH THE LEFT FOOT WILL MOVE SLIGHTLY OFF THE FLOOR.
AT THE SAME TIME, GENTLY TURN THE HEAD AND NECK IN THE OPPOSITE DIRECTION TO THE LEGS.
THIS WILL GIVE A UNIFORM TWISTING STRETCH TO THE ENTIRE SPINE.
HOLD THE BREATH IN THE FINAL POSITION WHILE MENTALLY COUNTING THREE SECONDS.
WHILE BREATHING IN, RAISE BOTH LEGS TO THE UPRIGHT POSITION.
KEEP THE SHOULDERS AND ELBOWS ON THE FLOOR THROUGHOUT.
REPEAT ON THE LEFT SIDE TO COMPLETE ONE ROUND.
PRACTICE 5 COMPLETE ROUNDS.

VARIATION

BEND THE KNEES AND BRING THE THIGHS UP TO THE CHEST.
INTERLOCK THE FINGERS AND PLACE THEM BEHIND THE HED.
ROLL THE BODY FROM SIDE TO SIDE, KEEPING THE ELBOWS ON THE FLOOR.

BREATHING

EXHALE WHILE LOWERING THE LEGS TO THE SIDES.
HOLD THE BREATH IN THE FINAL POSITION.
INHALE WHILE RAISING THE LEGS.

AWARENESS

ON THE TWISTING STRETCH OF THE PARASPINAL AND ABDOMINAL MUSCLES, AND THE BREATH.

BENEFITS

THIS ASANA GIVES AN EXCELLENT STRETCH TO THE ABDOMINAL MUSCLES AND ORGANS, AND THEREBY HELPS TO IMPROVE DIGESTION AND ELIMINATE CONSTIPATION. THE TWISTING STRETCH OF THE SPINAL MUSCLES RELIEVES THE STRAIN AND STIFFNESS CAUSED BY PROLONGED SITTING.

THE DISTANCE OF THE FEET FROM THE BUTTOCKS DETERMINES THE PLACEMENT OF THE SPINAL TWIST. IF THE FEET ARE ABOUT 60 CM FROM THE BUTTOCKS, THE ADJUSTMENT IS IN THE LOWER AREA OF THE SPINE. AS THE FEET APPROACH THE BUTTOCKS, THE ADJUSTMENT RISES UP THE SPINE. WHEN THE FEET ARE NEXT TO THE BUTTOCKS, THE ADJUSTMENT IS IN THE AREA 3 CM EACH TIME WORKS ON EACH VERTEBRA, BRINGING SUPPLENESS TO THE WHILE SPINAL COLUMN.

SHAVA UDARAKARSHANASANA

LIE IN THE STARTING POSITION WITH THE LEGS AND FEET TOGETHER.
STRETCH THE ARMS OUT TO THE SIDES AT SHOULDER LEVEL WITH THE PALMS OF THE HANDS FACING DOWN.
BEND THE RIGHT LEG AND PLACE THE SOLE OF THE FOOT BESIDE THE LEFT KNEECAP.
PLACE THE LEFT HAND ON TOP OF THE RIGHT KNEE.
THIS IS THE STARTING POSITION.
GENTLY BRING THE RIGHT KNEE DOWN TOWARDS THE FLOOR ON THE LEFT SIDE OF THE BODY, KEEPING THE LEG BEND AND THE FOOT IN CONTACT WITH THE LEFT KNEE.
TURN THE HEAD TO THE RIGHT, LOOKING ALONG THE STARTING ARM, AND GAZE AT THE MIDDLE FINGER OF THE RIGHT HAND.
THE LEFT HAND SHOULD BE ON THE RIGHT KNEE AND THE RIGHT ARM AND SHOULDER SHOULD REMAIN IN CONTACT WITH THE FLOOR.
IN THE FINAL POSITION, THE HEAD SHOULD BE TURNED IN THE OPPOSITE DIRECTION TO THE FOLDED KNEE AND THE OTHER LEG SHOULD REMAIN STRAIGHT.
HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
RETURN TO THE STARTING POSITION, BRINGING THE HEAD AND KNEE TO THE CENTRE.
STRETCH THE RIGHT ARM OUT TO THE SIDE AND STRAIGHTEN THE RIGHT LEG.
REPEAT ON THE OPPOSITE SIDE.
PRACTICE ONCE TO EACH SIDE, GRADUALLY EXTENDING THE HOLDING TIME.

BREATHING

INHALE IN THE STARTING POSITION.
EXHALE WHILE PUSHING THE KNEE TOWARDS THE FLOOR AND TURNING THE HEAD.
BREATH DEEPLY AND SLOWLY IN THE FINAL POSITION.
INHALE WHILE CENTRING THE BODY AND EXHALE WHILE STRAIGHTENING THE LEG.

AWARENESS

ON THE RELAXATION OF THE BACK, ARMS AND SHOULDERS, AND THE BREATH.

SEQUENCE

THIS ASANA SHOULD BE PERFORMED AFTER FORWARD AND BACKWARD BENDING ASANAS OR THOSE THAT ARE STERUOUS ON THE LOWER BACK, AND AFTER SITTING IN CHAIRS OR IN MEDITATION ASANAS FOR EXTENTED PERIODS OF TIME.

INDICATIONS

THIS ASANA CAN REALIGN THE HIP JOINT. IT SHOULD BE STOPPED IF THE PRACTICE IS PAINFUL.

BENEFITS

TIGHTNESS AND TIREDNESS ARE RELIEVED, ESPECIALLY IN THE LOWER BACK. THE PELVIC AND ABDOMINAL ORGANS ARE TONED THROUGH ITS MASSAGING ACTION.