PAWANMUKTASANA PART 2

DIGESTIVE/ABDOMINAL GROUP
 Introduction
Excellent for
Constipation
Acidity
Excess wind or gas
Lack of appetite
Diabetes
Reproductive disorders
Varicose veins
Elimations of energy blocks in Concerned with
abdominal area Strengthening of
digestive system
Group 2 includes

1. Padotthanasana - raised leg pose

2. Padachakrasana - leg rotation
3. Pada sanchalanasana - cycling
4. Supta pawanmuktasana - leg lock pose
5. Jhulana lurhakanasana - rocking and rolling
6. Supta udarakarshanasana - sleeping abdominal stretch pose
7. Shava udarakarshanasana - universal spinal twist pose
8. Naukasana - boat pose
 1. Padotthanasana

STAGE 1 STAGE 2

Raise single leg Raise both the legs

 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Inhale- raise legs Strengthens High blood pressure

Retain breath and maintain the abdominal muscles Sciatica
posture Digestive system Slipped disc
Exhale- lower legs Lower back
Pelvic and perineal
muscles
Massages the organs
Helps correct prolapse
 2. Padachakrasana

STAGE 1 STAGE 2

Raise single leg Raise both the legs

 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Inhale- move legs upward Good for hip joints High blood pressure
Exhale- lower legs Obesity Sciatica
Tones abdominal and Slipped disc
spinal muscles
3. Pada Sanchalanasana

STAGE 1 STAGE 2 STAGE 3

Raise single leg Raise both the legs alternatively Raise both legs together
 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Stage 1 & 3: good for hip and knee High blood pressure
Inhale- straighten the legs joints Sciatica
Exhale- bend the legs Strengthens abdominal Slipped disc
and lower back muscles
Stage 2:
Breath normally
4. Supta Pawanmuktasana

STAGE 1 STAGE 2

Clasp single leg Clasp both the legs

 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Inhale- bend legs Strengthens lower back High blood pressure

Exhale- lift head and muscles Sciatica
shoulders Loosens spinal vertebrae Slipped disc
Inhale- release Massages abdomen and
digestive organs
Useful for impotence,
sterility and menstrual
problems
5. Jhulana lurhakanasana

STAGE 1 STAGE 2

Side to side Forward and backward

 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Stage 1: side to side Massages back, butt and Serious back conditions
Exhale- rolling to one side hips
Inhale- return to the centre
Exhale- roll to the other side
Stage 2: backward and
forward movement
Inhale as you roll backwards
Exhale- come forward
6. Supta Udarakarshanasana
 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

exhale- lower legs to side
Hold the breath in the final
position
Inhale- raise the legs
Stretch to the abdominal Serious back conditions
muscles and organs Spinal injury
Eliminate Constipation Recent abdominal surgery
Twisting stretch of spinal
muscles- Relieves strain
and stiffness caused by
prolonged sitting
7. Shava Udarakarshanasana
 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Inhale in starting position Tightness and tiredness Should not be practiced if

Exhale while pushing knees
towards the floor
Breath deeply and slowly in
final position
Inhale- centre the body
Exhale- straighten leg
are relieved mainly in it is painful
lower back
Pelvic and abdominal
muscles are toned
8. Naukasana
 points to remember

BREATHING BENEFITS CONTRAINDICATIONS

Inhale in starting position Stimulates functional Low blood pressure

Exhale while pushing knees
towards the floor
Breath deeply and slowly in
final position
Inhale- centre the body
Exhale- straighten leg
systems Migraine
Removes lethargy Asthma
Eliminates nervous tension-
Prepares for childbearing
Can be practiced during 2nd
trimester of pregnancy
 Awareness:

THANK Movement

YOU!!! Intra-abdominal pressure

The stretch of the muscles
Breathing