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Upper Body Pawanmuktasana Sequence
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The upper body cycle of Pawanmuktasana sequentially opens the joints from the fingers to the shoulders. Even
if you cannot sense any energetic benefits from the movements, you are benefiting the joints. Fluids often
accumulate in the joints, resulting in stagnation, inflammation, and stiffness that can lead to rheumatism
and neuralgia. Pawanmuktasana is recommended for people suffering from these conditions because it helps to
move the fluids.
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1) Hand Clenching: The six upper body meridians begin or end in the tips of the fingers. We
will be awakening the flow of energy through these meridians. Sit with your legs extended out in front of you
(or if that is uncomfortable, sit cross-legged or sit on a cushion). Extend your arms so that the hands are
at shoulder level. Start with the palms open and facing each other. Now, close your hands with your thumbs
inside the fist, and reopen them. Do this ten times. You are stimulating the energy at the tips of the
fingers. Move slowly, deliberately.
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2) Wrist Bending: With the arms still straight, open your palms, so they face away from you,
fingers pointing up. Next drop the hands, so the fingers are pointing straight down. Wave the hands, ten times
keeping the fingers straight. Do not bend the knuckles. You are now removing blockages to energy flow in the
wrist joint. Go slowly.
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3) Wrist Rotation: Begin with the right palm closed into a fist, facing the floor. The thumb
should be inside the fist. If your arm is getting tired, support it with the free hand. Rotate the right wrist
in a circle ten times in one direction, and then ten times in the other direction. Do the same with the left
wrist. Next, circle both wrists together, ten times in same direction. Switch direction, and do ten more.
Finally do this again, but rotate the wrists in opposite directions ten times. Then switch directions, and
do it ten more times.
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4) Elbow Bending: Hold your arms out in front of you with the palms facing up. Bend at the
elbows as you inhale, and touch your fingers to your shoulders. As you exhale, extend the arms again. Repeat
this ten times. Next, do the same motion, but start with the arms stretched wide to the side. This practice
removes blockages found in the elbow joints.
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5) Shoulder Circles: Hold your right fingertips to the right shoulder, keeping your elbow
at the same level as the shoulder. Your left hand rests on the left knee. Move the right elbow in large circles.
Inhale as you lift up, and exhale as the elbow descends. Do ten circles in each direction, and then switch arms.
After doing each arm individually, bring both hands to the shoulders and slowly trace ten large circles with the
arms moving in opposite directions. Try to touch the elbows together as they come in front of you. After ten
circles in one direction do ten more in the other direction. You have now opened the shoulder joints.
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