The Pawanmuktasana series, also known as the “Wind-Relieving” series, is yoga school in bali a set of yoga asanas (postures) designed to release excess air from the digestive system, improve digestion, and alleviate gas-related discomfort. The series consists of three parts: Pawanmuktasana Part 1, Part 2, and Part 3. Here’s an overview of each part:

Pawanmuktasana Part 1 (Anti-gastric Group)

1. Pavanmuktasana (Single Leg Variation): Lie on your back and bring one knee towards your chest while keeping the other leg straight. Interlock your fingers around your knee and gently pull it towards your chest. Hold for a few breaths and then switch legs.
2. Pavanmuktasana (Double Leg Variation): Lie on your back and bring both knees towards your chest. Interlock your fingers around your knees and gently pull them towards your chest. Hold for a few breaths.
3. Pavanmuktasana (Knee to Forehead Pose): Lie on your back and bring both knees towards yoga teacher training in bali your chest. Interlock your fingers around your knees and lift your head towards your knees, aiming to touch your knees with your forehead. Hold for a few breaths.

Pawanmuktasana Part 2 (Anti-rheumatic Group)

1. Bhujangasana (Cobra Pose): Lie on your stomach with your hands under your shoulders. Inhale and lift your chest off the floor, keeping your elbows close to your body. Hold for a few breaths and then release.
2. Shalabhasana (Locust Pose): Lie on your stomach with your arms by your sides. Inhale and lift your chest, arms, and legs off the floor simultaneously. Hold for a few breaths and then release.
3. Dhanurasana (Bow Pose): Lie on your stomach with your arms by your sides. Bend your knees and reach back to hold your ankles. yoga teacher training bali Inhale and lift your chest and thighs off the floor, arching your back like a bow. Hold for a few breaths and then release.

Pawanmuktasana Part 3 (Abdominal Group)

1. Naukasana (Boat Pose): Sit on the floor with your legs straight in front of you. Lean back slightly and lift your legs, torso, and arms off the floor, balancing on your sitting bones. Hold for a few breaths and then release.
2. Ardha Matsyendrasana (Half Lord of the Fishes Pose): Sit on the floor with your bali yoga legs straight in front of you. Bend your right knee and place your right foot on the outside of your left thigh. Twist your torso towards the right, placing your left elbow on the outside of your right knee.  yoga teacher training in ubud Hold for a few breaths and then switch sides.
3. Uttanpadasana (Raised Legs Pose): Lie on your back with your arms by your sides. Inhale and lift your legs off the floor, keeping them straight. Hold for a few breaths and then release.

Benefits of Pawanmuktasana Series

• Improves Digestion: Stimulates the digestive organs, helping to relieve gas, bloating, and constipation.
• Strengthens Core Muscles: Engages the abdominal muscles, promoting core strength and stability.
• Relieves Back Pain: Stretches and strengthens the muscles of the back yoga school in ubud, reducing tension and alleviating back pain.
• Promotes Relaxation: Encourages deep breathing and relaxation, calming the mind and reducing stress.

Precautions

• Avoid practicing Pawanmuktasana series if you have any recent abdominal surgery, hernia, or severe back injury.
• Always listen to your body and practice the poses mindfully, avoiding any pain or discomfort.
• Consult with a qualified yoga instructor or healthcare professional before starting any new exercise regimen, especially if you have any medical conditions or concerns.

The Pawanmuktasana series can be incorporated into your yoga practice to promote digestive health, strengthen the core, and promote overall well-being.