Updated on 5th May 2025

What is asana?

Many people believe that you have to be very fit, very flexible or very young to do yoga asanas, but this could not be further from the truth. Looking back to the ancient scriptures, one of the most well-known definitions of asana (yoga posture) is by the sage Patanjali, who defines it as “sthiram sukham asanam” meaning steady and comfortable should be the posture. Another important aspect of yoga asana is the body-mind connection. While doing any pose, one also becomes the witness (the drashta), which means you observe your body, the sensations and the effects of the movements on the physical plane while simultaneously observing your mind; the thoughts, emotions and reactions that occur while in the pose. So, the purpose of yoga is not a beautiful physical body, although this could be a positive side effect. The real aim is to balance and unite the body’s two complementary forces known as ida (the mind energy) and pingala (the body energy) which will open the energy channels and psychic centres (nadis and chakras). 

The anti-rheumatic yoga series: Pawanmuktasana I

Pawanmuktasana is a three-part series of asanas devised by Sri Swami Satyananda Saraswati which was first published in his highly acclaimed book Asana, Pranayama, Mudra, Bandha in 1969. Pawanmuktasana 1 is a series of yoga movements which releases tensions from all the joints of the body and eliminate the energy blockages allowing the prana (subtle energy) to flow and nourish the entire body and mind.  

For the complete instructions, download the Satyam Yoga Prasad app for free and go to  

https://satyamyogaprasad.net/ebooks 

Click on Asana, Pranayama, Mudra, Bandha e-book. 

1. Sitting posture (prarambhik sthiti)

The classic position to do this series is called prarambhik sthiti (base sitting position). In this position, sit on the floor with the legs outstretched, feet close together but not touching, the palms of the hands on the floor to the sides, just behind the buttocks. The back, the neck and the head in a straight line. However, you can lean against a wall and place a cushion behind your lower back if you need extra support or if you suffer from a herniated (slipped) disc make sure to place a pillow under your knees to protect the spine. Ensure that the head and spine are in a straight line and the body is not tense. If this posture creates tension, you can do the series sitting upright in a chair. Allow yourself some time to sit still and feel your body in this posture. 

Benefits: It helps to strengthen the muscles of the back. The muscles of the chest and abdomen are stretched and strengthened. It increases the flexibility of the lower back and hips. It can improve digestion. 

2. Toe bending (padanguli naman) 

While sitting in the base sitting posture, bring the awareness to the toes and begin to move only the toes of both feet backwards and forwards slowly. The feet remain upright, the ankles do not move and the spine is straight without any strain. Breathe slowly and rhythmically and count mentally 10 rounds. On inhalation the toes move towards you and on exhalation the toes move downwards and away from you.  

Benefits: It strengthens the toes and increases toe flexibility, increases the blood flow and the flow of energy in the area. 

3. Ankle bending (goolf naman)

Bring the awareness to the ankles and slowly move both feet backward and forward bending from the ankle joints. As you slowly and gently breathe in, move the feet towards you and hold for 1-2 seconds as you breathe out, bend the feet down towards the ground and hold for 1-2 seconds. Count mentally 10 rounds.   

Benefits: It lubricates ankle joints and strengthens calf muscles, the hamstrings and thigh muscles. 

4. Knee bending (janu naman)

Remain in the base sitting posture and take your awareness to your knees. Bend the right knee and interlace both hands under the right knee. The left leg remains straight. On inhalation you straighten the right leg keeping it a few centimeters above the floor and on exhalation you bend the knee bringing it as close to your body as is comfortable. The head and spine remain in a straight line. Practice 10 rounds with the right leg and then another 10 rounds with the left leg.  

Benefits: It lubricates the knee joint and the hip joint, improves the blood and the energy flow. 

After completion of three to four practices sit with the eyes closed for one to two minutes and notice your breath, the effects of the asanas on your body, any thoughts that pass through your mind as well as more subtle sensations that you feel in the body.

5. Half butterfly (ardha titali)

 While sitting in the base sitting position, bend the right leg and place the right foot comfortably against the left thigh as close to your perineum as possible. Ensure that you are comfortable in this posture and the spine remains straight. Bring awareness to the right hip joint. Place the right hand on top of the bent right knee. Using your right hand slowly lift your right knee upwards towards your chest and feel the movement in the right hip joint on inhalation. Then on exhalation bring the knee downwards towards the floor. Make sure you do not press hard on the knee itself. As you continue to move the knee upward on inhalation and downward on exhalation make sure the torso remains still. Do not force the movement in any way. Count mentally 10 rounds. Then straighten the right leg, shake it a little and repeat the same movements with the left leg.  

Benefits: It loosens the knee and hip joints to prepare for meditation posture. 

6. Hand clenching (mushtika bandhana)

 For the next five asanas you may choose to sit in a cross-legged position or remain in the base sitting posture. Stretch the arms out in front of you at shoulder level. Relax the shoulders. The head and spine are in a straight line. The palms face downwards. Stretch the fingers and thumbs outward and then close the fingers making tight fists with the thumbs on the inside. This is one round. Open the hands and stretch the fingers and thumbs on inhalation, close hands into tight fists on exhalation. Count mentally 10  rounds.  

Benefits: It loosens and lubricates the joints in the fingers and thumbs. 

7. Wrist bending (manibandha naman) 

 Stretch the arms out in front of you at shoulder level and keep the elbows straight. Relax the shoulders. The head and spine are in a straight line. The palms face downwards. Bring the awareness to the wrists. The fingers remain straight throughout the practice. On inhalation the whole hand bends from the wrist upwards, the fingers pointing to the ceiling and on exhalation the hand bends downward, the fingers pointing towards the ground. 

Benefits: It releases the tension from the wrists and stretches the forearm muscles. 

8.Elbow bending (kehuni naman) 

Stretch the arms out in front of you at shoulder level and keep the elbows straight. Relax the shoulders. The head and spine are in a straight line. The palms face upwards. Bring the awareness to the elbows. On exhalation bend both arms at the elbows and bring the fingertips of the right hand on the right shoulder and the fingertips of the left hand on the left shoulder . Make sure that the upper arms are parallel to the ground. On inhalation, straighten the arms again. This is one round. Practice 10 rounds. 

Benefits: It lubricates and releases tension from elbow joints. Stimulates lymph nodes in this area improving lymphatic drainage. 

9. Shoulder socket rotation (skandha chakra)

Place the fingertips of the right hand on the right shoulder and the left- hand fingertips on the left shoulder. Bring the elbows to touch each other in front of the body. This is the starting position. Then separate the elbows by lifting  them upwards and outwards away from the body, then downwards and back to starting position. Fully rotate both elbows at the same time in a large circle. Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up. The movements are slow and synchronized with the breath. On the upward movement you inhale, on the downward movement you exhale. The head does not move and remains in the center. Do ten rounds clockwise and then repeat anti-clockwise.  

Benefits: The shoulder joints are loosened and the muscles in the entire shoulder girdle are stretched. The shoulder blades and muscles around this area are energized. It helps relieve the pressure in cervical spondylitis and frozen shoulders.  

10. Neck movements (greeva sanchalana)

In the Asana, Pranayama, Mudra, Bandha there are a variety of neck movements that you can do to release the tension and stiffness in the neck muscles as well as shoulders. Make sure the shoulders are always relaxed and the movement of the neck is done slowly.  

Contra-indications: Although these movements are simple they must be done with great caution. For those who have low blood pressure, hypertension, vertigo or serious neck issues these movements should be avoided and you should consult your medical practitioner. If you feel any dizziness stop the practice.  

Stage 1: forward and backward bend of the head: The head is in the center, the shoulders relaxed and the eyes can be closed. This is the starting position  for all the neck movements. Slowly and gently bend the neck forward so that the chin touches the throat pit and feel the stretch in the back of the neck. Then raise the head up and back feeling the stretch in the front of the neck. Be careful not to bend too far back so that you do not strain the neck.  Inhale on the backward movement and exhale on the forward movement.  

Stage 2: sideways  bend of the head: Slowly bend the head to the right as if you want to bring your right ear onto the right shoulder. Then raise the head to the center. After this bend the head to the left bringing the ear as close to the shoulder as is comfortable.  

Inhale on the upward movement and exhale on the downward movement. Notice the stretch at the side of the neck on each movement.  

Stage 3: sideways  turn of head: Gently turn the head to the right so that the chin is in line with the right shoulder or to the point where it feels comfortable. Then bring it back to the centre and turn it to the left. Make sure you do not force the movement. Inhale while turning to the front and exhale while turning to the sides.  

Stage 4: drawing circles in the air with the nose: Rotate the head clockwise as if you are drawing circles in the air. The movement is relaxed and rhythmic. Practice 5 rounds then rotate the head anti-clockwise for another 5 rounds. Inhale as the head moves up and exhale as it moves downwards.  

At the end of the neck movements, keep the head straight and observe any sensations that arise in the head and neck.  

Benefits: These movements loosen the vertebrae in the neck while stretching and releasing tension in the muscles of the neck.  

The Pawanmuktasana 1 Series can be done as soon as one wakes up in the morning to bring more flexibility and suppleness to the whole body or at any time of the day. When you synchronize the movements with the breath, the brain waves slow down creating a deeper relaxation and increasing awareness.