Pawanmuktasana series 2 is another wonderful series in Hatha Yoga, practiced widely at yoga schools. ‘For better digestion’, this phrase is enough to tell all that, your digestion will improve after you have regularly practiced this series. Join the yoga teacher training in India if you want to learn and master this in great detail. 

But for all those enthusiastic ones who look forward to authentic knowledge about yoga can read this blog. 

Warm Up Sequence – Pawanmuktasana Series 2

In this sequence, there are a total of 8 asanas. And all of them revolve around the massaging of the organs in the abdomen. When your digestion is good, unwanted gas formation and acidity do not take place. When your digestive system does not work properly, it can impact your nervous system, circulatory system, and respiratory system as well. This is a warm-up series, which you can practice before any yogic session. Also called Sukshma Vyayama, it means that the movements are not too strenuous. Apart from working on the digestive system, this series also impacts the legs and abdomen. 

How To Do Pawanmuktasana Series 2

Base Position 

You must start it at the base position, in which you lie down on your back with legs outstretched. The arms must be by your side. 

Padotthanasana

  • While lying down, inhale and raise the right leg as high as possible, without bending. 
  • Your left leg should be straight on the ground. 
  • You must hold the position for a few seconds and come back. Exhale while lowering the leg. 
  • You can practice at least 10 rounds with each leg. 

Pada Chakrasana 

  • While keeping the right leg straight, raise it at least a few inches from the ground. 
  • Thereafter, rotate the leg clockwise 10 times and anti-clockwise 10 times. At any instance, the heel must not touch the floor. 
  • Repeat with the left leg. 

Pada Sanchalasana 

  • You must lift the right leg and bend it at the knee. 
  • Bring the thigh towards the chest and abdomen. Your left leg must be a bit raised from the ground. 
  • After that, raise the left leg in a similar manner, bringing it to the chest. Straighten it downward again. 
  • You have to perform the same movement, cyclically. 
  • Your heel must not touch the floor during this movement, at any point. 
  • Practice this 10 times forward and backward each. 

It is always a good idea to learn and practice such poses or asanas under trained teachers. If you join the Yoga Teacher Training in Bali, then you can get guidance on this as well. 

Supta Pawanmuktasana

  • This is exactly like the Pawanmuktasana, performed singly. However, you do it one leg at a time. 
  • While lying down in the base position, slowly bring the right thigh towards the chest. Interlock your fingers and hold a portion of the lower leg, just below the knee. 
  • Inhale and exhale, while raising the head and shoulders, and bring the right knee close to your nose. 
  • Hold the position for a few seconds and then release. 
  • While inhaling, return to the base position. 
  • You have to repeat the same on the other side. 

Jhulana Lurhakanasana

  • While lying flat on the ground, on your back, you must bring both legs towards the chest. 
  • Interlock the fingers of both hands around the shins, right below the knees. 
  • Roll the body on either side at least 5-10 times. 
  • While doing this, each leg must touch the floor. 

Supta Udarakarshanasana

  • Start in the base position, and relax a little.
  • Slowly bend the knees and place the soles of your feet flat on the ground.
  • Your knees and feet should be together.
  • Interlock the fingers of both hands, and place them underneath the head. Your elbows should touch the ground.
  • Inhale and then exhale, while slowly lowering the legs towards the right, bring the knees as well towards the floor.
  • Your head will point towards the opposite direction of the legs. This gives a full body twist.
  • Hold the pose for a few seconds, along with breath retention.
  • Inhale and slowly lift both the knees up and repeat on the opposite side.
  • Practicing at least 5 rounds will yield the best results.

Shava Udarakarshanasana

  • Yogis also call it the universal spine twist. This is an extremely easy pose, and many of you may have practiced it without knowing about the name.
  • You have to start in the base pose, like the previous one.
  • Stretch both arms by the side of your head.
  • Your palms should be on the ground.
  • Bend the right knee and place the sole near the left knee.
  • Hold the right knee with your left hand, and bring down the right knee towards the other side of the body.
  • The left leg remains straight, with toes pointing left.
  • Your head must be turned right and looking at your right hand.
  • Hold the position for a few counts, and then repeat on the other side.

Naukasana

It’s the boat pose, which is so common. Most yoga students get to practice it as part of the yoga teacher training in India. In this pose, you have to balance your body on your sitting bones and tailbone. This is a core strengthening pose, which also helps you maintain toned appendages.

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Benefits Of Pawanmuktasana Series 2

There are amazing benefits associated with the Pawanmuktasana series 2. When you practice the sequence on a daily basis, your thighs open up and get stronger. Your spine’s flexibility also increases. Your core muscles also get strong. Most practitioners report removal of constipation and flatulence as well. The stiffness in your back muscles also goes away.

Final Thoughts

You can join the Yoga Teacher Training in Bali at World Peace Yoga School. Your learning will take a turn for the better in the yogic realm. The best teachers and Gurus who have made yoga a part of their lives will assist you in your yogic journey.