Pawanmuktasana Series 2, for loosening up the joints
Pawanmuktasana Series II is concerned with strengthening the digestive system and works on legs and abdominal muscles. People in south Asian countries who generally eat oily and spicy food suffer from gastritis and other abdominal problems. If you suffer from indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, or any disorders of the male or female reproductive systems and varicose veins – pawanmuktasana series II will prove to be a great healer for you. These poses also eliminate energy blockages in the abdominal area. Please avoid this series of exercises if you have high blood pressure, heart problems, recent abdominal surgery, menstruation or are in the 2nd or 3rd trimester. You must consult your doctor before doing these asanas if you have any other medical condition. Pawanmuktasana Series II has total 8 positions each dedicated towards improving the digestive system. Raised Legs Pose (Utthanpadasana), Leg Rotation (Chakra Padasana), Cycling (Pada Sanchalanasana), Leg Lock Pose (Supta Pawanmuktasana), Rocking & Rolling Pose (Jhulana Lurhakanasana), Sleeping Abdominal Stretch Pose (Supta Udarakarshanasana), Universal Spinal Twist (Shava Udarakarshanasana), Boat Pose (Naukasana) – if you are a beginner, go easy. You need not complete the whole cycle in your initial days. Start one by one gradually progressing and stepping over another pose. Practice Shavasana before starting the series and between each asana.
Throughout the practice become aware of – movement, intra-abdominal pressure, the stretch of the muscles, and breathing periodic rest. Remain extra cautious towards the mental counting and the muscle stretch.
Advance stage asanas can be mastered gradually, do not think of advancing to another asana while you have mastered the first. Your body may not have that much flexibility as required by the position. Sustained and regular practice are must.
Be aware that you do not put strain on the lower back; Pawanmuktasana series II poses have chances to. Be aware of physical limitations; do not strain.
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.
Periodic rest is crucial in Pawanmuktasana Series II
Don’t attempt to go for all the exercises simultaneously. Each of the Pawanmuktasana Series II positions require great deal of effort and demand a short rest of 30 seconds to one minute after their performance. You are recommended to stay in Shavasana until the normal breathing is gained and then start with another pose. When you are in Shavasana, feel the stretching sensation of muscles and the body parts worked upon.