| This week’s capsule consists of the second and concluding part of the group of asanas known as Pawanmuktasana. As mentioned earlier, these asanas are considered excellent for those suffering from rheumatism, arthritis, high blood pressure and heart diseases. The entire group of exercises (including the ones we discussed last Monday) should be practised together for maximum effect. |
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| 1. POORNA TITLI ASANA (full butterfly) |
| Sit in the base position. Bend the knees and bring the soles of the feet together. Keep the heels as close to the body as possible. Clasp the feet with both hands and bounce the knees up and down 50 to 60 times. In stage two, place the hands on the knees. Using the palms, gently push the knees down to the floor, allowing the knees to spring back again. |
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| 2. MUSTIKA BANDHANA (hand clenching) |
| Sit in the base leg position or in a cross-legged position. Hold both the arms straight in front of the body at the 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. Again open the hands and stretch the fingers. Repeat 10 times. |
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| BREATHING: Inhale while opening the hands. Exhale while closing the hands. |
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| 3. MANIBANDHA NAMAN (wrist bending) |
| Remain in the base position or the 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 the wall with the fingers pointing towards the ceiling. Bend the hands forward from the wrists so that the fingers point towards the floor. Keep the elbows straight throughout the practice. Do not bend the knuckle joints or fingers. Bend the hands up aga- in for the next round. Repeat 10 times. |
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| BREATHING: Inhale with the backward movement. Exhale with the forward movement. |
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| 4. MANIBANDHA CHAKRA (wrist joint rotation) |
| Remain in the base position. Make a fist with the right hand with the thumbs inside and extend the arm at shoulder level. The left hand may be used for support if necessary. Slowly rotate the fist about the wrist, ensuring that the palms faces downward throughout the rotation. Practise 10 times clockwise and 10 times anticlockwise. Repeat with the left fist. |
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| BREATHING: Normal throughout the practice. |
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| BENEFITS: The hands and wrist asanas are beneficial for arthritis of the related joint. They relieve tension caused by prolonged writing, typing, etc. |
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| 5. KEHUNI NAMAN (elbow bending) |
| Remain in the base position and stretch the arms in front at shoulder level. The hands should be open with the palms facing upwards. Bend the arms at the elbows and touch the fingers to the shoulders. Straighten the arms again. This is one round. Repeat 10 times. |
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| BREATHING: Inhale while straightening the arms. Exhale while bending the arms. |
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| 6. SKANDA CHAKRA (shoulder socket rotation) |
| Remain in the base position or a cross-legged pose. Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder. Fully rotate both the elbows at the same time in large circle. Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up. Stretch the arms back in the backward movement and touch the sides of the trunk while coming down. Practise slowly 10 times clockwise and then 10 times anticlockwise. |
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| BREATHING: Inhale on the upward stroke. Exhale on the downward stroke. |
| BENEFITS: It relieves the strain of driving and office work, and is helpful in healing cervical spondylitis and frozen shoulder. It also maintains the shape of the shoulders and the chest. |
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| 7. GREEVA SANCHALANA (neck movements) |
| Stage 1: Slowly move the head backwards as far as is comfortable while inhaling. Move the head forward and try to touch the chin to the chest while exhaling. |
| Stage 2: Slowly move the head to the right and try to touch the right ear to the right shoulder without turning the head or raising the shoulder. Move the head to the left side trying to touch the left ear to the left shoulder. Inhale on the upward movement and exhale on the downward movement. |
| Stage 3: Gently turn the head to the right so that the chin is in line with the shoulder. Slowly turn the head to the left as far as is comfortable. Do not strain. Inhale while turning to the front, exhale while turning to the sides. |
| Stage 4: Slowly rotate the head downward to the right, backward and then to the left side in a relaxed, smooth, rhythmic and circular movement. Inhale as the head moves up, exhale as the head moves down. Practice all the stages 10 times each. |
| CONTRAINDICATION: Neck movements should not be performed by elderly people and those suffering from low blood pressure, very high blood pressure or extreme cervical spondylosis. Patient of cervical spondylosis should strictly avoid forward bending of the neck. |
| BENEFITS: These asanas release tension, heaviness, and stiffness in the head, neck and shoulder region.The above given asanas are to be performed in the the same order as they are given. To conclude the asanas session, rest in Shavasana (corpse pose) is recommended. |
Tuesday, 19 August 2025
