Pawanmuktasana Series: Ancient Yoga for Modern Healing
The Pawanmuktasana series is a foundational sequence of anti-rheumatic yoga poses developed and systematized by Swami Satyananda Saraswati of the Bihar School of Yoga, India, in the 1970s. Rooted in classical Hatha Yoga and Tantra, this therapeutic series was designed specifically to release blocked prana (life force energy) from joints and muscles.
The name derives from Sanskrit — “Pawan” (wind/energy), “Mukta” (release/freedom), and “Asana” (pose) — literally meaning “energy release postures.” (It is not to be confused with the Pawanmuktasana Pose, a powerful asana for wind release).
Divided into three progressive groups — Part I (Anti-Rheumatic), Part II (Anti-Gastric), and Part III (Shakti Bandha) — the series is widely recommended for conditions including Rheumatoid Arthritis, Multiple Sclerosis, joint stiffness, poor circulation, sciatica, and digestive disorders.
Its slow, mindful movements combined with breath awareness and mental focus make it ideal for beginners, seniors, post-surgery recovery, and anyone seeking gentle therapeutic yoga. Today, it remains a cornerstone of yoga therapy, physiotherapy, and rehabilitation programs worldwide.
Pawanmuktasana I – Steps
Total practice time: approximately 30 minutes. Recommended repetitions: 5–10 rounds per movement for beginners; up to 10–30 as practice deepens. Always coordinate movement with breath awareness.
All 16 practices of Pawanmuktasana Part I are performed seated on the floor in Prarambhik Sthiti (Base Position) and require no equipment, no flexibility, and no prior yoga experience. The sequence moves systematically through the body — from the toes upward to the neck — loosening every major joint with slow, deliberate movements coordinated with the breath.
Do not rush. These practices are deceptively simple. Their therapeutic power for conditions like Rheumatoid Arthritis, Multiple Sclerosis, joint stiffness, and poor circulation lies precisely in the quality of awareness brought to each movement — not in speed or effort. As Swami Satyananda taught, the mind, breath, and movement must work as one.
Rest briefly between practices. If fatigue arises at any point, stop and lie in Shavasana. Beginners should repeat each movement 5 to 10 times; with regular practice this may gradually increase.
Prarambhik Sthiti — Base Position
Before beginning any practice in Pawanmuktasana Part I, establish the base position (Prarambhik Sthiti):
Sit on the floor with both legs stretched straight in front of you, feet close together but not touching. Place the palms flat on the floor to the sides and slightly behind the buttocks. Keep the back, neck, and head comfortably upright. Straighten the elbows and lean back just slightly, allowing the arms to support the spine. Close the eyes, relax the whole body, and become aware of the breath.
Practice note: All 16 practices of Pawanmuktasana Part I are performed from this sitting base position. Use only the muscles directly involved in each movement. Between every two or three practices, return to the base position, close the eyes, and rest for one minute — observing the breath and any sensations in the body. This rest period is as important as the asanas themselves. If fatigue arises at any point, rest fully in Shavasana (Corpse Pose).
The 16 Practices — Step by Step
1. Padanguli Naman — Toe Bending
Joint targeted: Toes | Rounds: 10
Sit in the base position. Keep the feet upright and the ankles completely still. Slowly bend all the toes of both feet backward (toward the shins) and then forward (away from the body). Hold each position briefly before reversing. Bring full awareness to the movement of the toe joints. Breathe naturally throughout.
2. Goolf Naman — Ankle Bending
Joint targeted: Ankles | Rounds: 10
Remaining in the base position, slowly flex both feet back toward the knees, stretching the front of the ankles. Then point the feet away, pressing the soles downward as if trying to touch the floor with the toes. Hold each position for a moment. Keep the legs straight and still — only the ankles move.
3. Goolf Chakra — Ankle Rotation
Joint targeted: Ankles | Rounds: 10 each direction
Keep the heels on the ground throughout. Practice in three stages:
- Stage I: Rotate the right foot slowly in a full circle from the ankle — 10 times clockwise, 10 times anti-clockwise. Repeat with the left foot.
- Stage II: Rotate both feet together in the same direction — 10 times clockwise, 10 times anti-clockwise.
- Stage III: With feet slightly apart, rotate both feet simultaneously in opposite directions — 10 rotations, then reverse.
Focus on rotating from the ankle joint, not the knees.
4. Goolf Ghoornan — Ankle Crank
Joint targeted: Ankle (deep rotation) | Rounds: 10 each direction, each foot
Bend the right knee and draw the foot toward the groin. Turn the knee outward and, if comfortable, rest the right foot on the left thigh, with the ankle free beyond the thigh. Hold the right ankle with the right hand, and grasp the toes of the right foot with the left hand. Using the left hand as the guide, rotate the foot slowly in a full circle — 10 times clockwise and 10 times anti-clockwise. Repeat on the left side.
5. Janu Naman — Knee Bending
Joint targeted: Knees | Rounds: 10 each leg
From the base position, clasp both hands together beneath the right thigh and lift the thigh off the floor, keeping the heel about 10 cm from the ground. Straighten the knee fully, drawing the kneecap upward. Then bend the knee, bringing the heel close to the buttock and the thigh close to the chest. Keep the spine erect and the arms relaxed — only the knee joint moves. Practice 10 full extensions and flexions, then repeat with the left leg.
6. Janu Chakra — Knee Crank
Joint targeted: Knee (circular rotation) | Rounds: 10 each direction, each leg
Bend the right knee and draw the thigh close to the chest. Clasp the hands beneath the thigh (or cross the forearms, holding the elbows). Lift the foot off the floor and rotate the lower leg in large, smooth circles — trying to fully straighten the leg at the top of each rotation. Keep the upper leg and trunk completely still. Rotate 10 times clockwise, then 10 times anti-clockwise. Repeat with the left leg.
7. Ardha Titali Asana — Half Butterfly Pose
Joint targeted: Hip (one side at a time) | Rounds: 10 each leg
Place the right foot on the left thigh, comfortably near the groin. Rest the right hand on top of the bent right knee. Hold the toes of the right foot with the left hand. Inhaling, gently raise the right knee toward the chest. Exhaling, gently press the knee downward, guiding it toward the floor. The trunk remains still. The right arm does the work — the leg muscles stay passive. Practice 10 slow, controlled movements, then repeat on the left side.
8. Shroni Chakra — Hip Rotation
Joint targeted: Hip socket | Rounds: 10 each direction, each leg
With the right foot still resting on the left thigh, use the right hand to guide the right knee in large, slow circles — moving it forward, up, back, and down in a full rotation. Make the circle as large and fluid as possible. Practice 10 circles clockwise, then 10 anti-clockwise. Slowly lower the leg and repeat on the left side. Keep the trunk upright and still throughout.
9. Poorna Titali Asana — Full Butterfly Pose
Joint targeted: Both hips together | Rounds: up to 30 movements
Bring the soles of both feet together and draw the heels as close to the perineum as is comfortable. Relax the inner thigh muscles completely. Clasp both feet with the hands. Gently flap both knees up and down together — like the wings of a butterfly — without forcing. Practice up to 30 movements. Then place the hands on the knees and use gentle pressure to press them toward the floor, allowing them to spring back up naturally.
10. Mushtika Bandhana — Hand Clenching
Joint targeted: Fingers and knuckles | Rounds: 10
Extend both arms straight forward at shoulder height, palms facing downward. Spread the fingers as wide apart as possible, stretching through every joint. Then slowly curl the fingers inward, wrapping them around the thumbs to form a firm fist. Squeeze gently, then re-open the hands fully. This is one round. Repeat 10 times, maintaining awareness of each finger joint.
11. Manibandha Naman — Wrist Bending
Joint targeted: Wrists | Rounds: 10
Extend the arms forward at shoulder height with the fingers together and straight. Bend both hands backward from the wrists, fingers pointing toward the ceiling — as if pressing against a wall. Then bend both hands forward, fingers pointing toward the floor. Keep the elbows straight throughout and do not bend the knuckle joints. This is one round. Repeat 10 times.
12. Manibandha Chakra — Wrist Rotation
Joint targeted: Wrist joint | Rounds: 10 each direction, each hand
Make a loose fist with the right hand, thumb enclosed inside the fingers. Extend the right arm forward and rotate the fist in a large, smooth circle from the wrist — keeping the elbow straight and still, and the fist always facing downward. Rotate 10 times clockwise, then 10 times anti-clockwise. Repeat with the left fist. Then, if desired, rotate both fists simultaneously in the same direction, and then in opposite directions.
13. Kehuni Naman — Elbow Bending
Joint targeted: Elbows | Rounds: 10
Stretch both arms forward at shoulder level, palms facing upward. Bend the arms at the elbows and bring the fingertips to touch the top of the shoulders. Keep the upper arms parallel to the floor throughout. Then straighten the arms again. This is one round. Repeat 10 times, synchronizing the movement with the breath — inhale as you open, exhale as you bend.
14. Kehuni Chakra — Elbow Rotation
Joint targeted: Elbow joint (circular) | Rounds: 10 each direction, each arm
Support the right upper arm with the left hand, keeping it parallel to the floor. Bend the right arm at the elbow and rotate the lower arm and hand in large, smooth circles — fingertips brushing past the right shoulder at the top of each rotation. Practice 10 times clockwise, then 10 times anti-clockwise. Gently lower the arm and repeat on the left side.
15. Skandha Chakra — Shoulder Socket Rotation
Joint targeted: Shoulder joint | Rounds: 10 each direction, each shoulder
Place the fingertips of the right hand on the right shoulder. Rest the left hand on the left knee. Keep the back straight and the head still. Slowly rotate the right elbow in the largest possible circle — forward, up, back, and down. Make the movement fluid and expansive. Rotate 10 times clockwise, then 10 times anti-clockwise. Repeat with the left elbow. Ensure the trunk and spine do not sway.
16. Greeva Sanchalana — Neck Movements
Joint targeted: Cervical spine and neck | Rounds: 10 per stage
This final practice has four distinct stages. Move slowly and gently — never forcefully.
- Stage I — Forward and Back: Slowly lower the chin toward the chest. Then gently tilt the head back, looking upward as far as is comfortable. Repeat 10 times.
- Stage II — Side to Side: Slowly tilt the head to the right, bringing the right ear toward the right shoulder without lifting the shoulder. Return to center, then tilt to the left. Repeat 10 times each side.
- Stage III — Turning: Slowly rotate the head to the right, bringing the chin in line with the right shoulder. Return to center, then turn to the left. Repeat 10 times each side.
- Stage IV — Full Circular Rotation: Slowly circle the head in a smooth, continuous rotation — forward, right, back, left — making the movement as relaxed and fluid as possible. Practice 10 rotations clockwise, then 10 anti-clockwise.
Caution: Those with cervical spondylosis or neck injuries should omit Stage IV and avoid dropping the head sharply backward in Stage I.
Closing Rest — Shavasana
After completing all 16 practices, lie down in Shavasana (Corpse Pose) for a minimum of 3 to 5 minutes. Allow the body to absorb the effects of the practice fully. Observe the breath, the release of tension in the joints, and the free flow of energy through the body.
Total practice time: approximately 30 minutes. Recommended repetitions: 5–10 rounds per movement for beginners; up to 10–30 as practice deepens. Always coordinate movement with breath awareness.
Best Time to Practice & How Often
The ideal time to practice Pawanmuktasana Series I is early morning on an empty stomach, shortly after waking. At this hour the joints are at their stiffest — making the series not only most needed but also most effective, as the slow mobilizing movements gently warm and lubricate the synovial fluid within each joint.
A late afternoon session (4–6 pm) is an excellent second option, particularly for those with Rheumatoid Arthritis or Multiple Sclerosis, when energy levels tend to dip and joints may have tightened again after prolonged sitting or inactivity.
Avoid practicing immediately after meals. Wait at least 3 hours after a full meal, or 1 hour after a light snack.
Recommended Frequency
For general health and joint mobility: once daily, 5 to 7 days a week.
For therapeutic purposes (Rheumatoid Arthritis, Multiple Sclerosis, post-surgery rehabilitation): twice daily — morning and late afternoon — under the guidance of a qualified yoga therapist.
For beginners: start with three sessions per week and build gradually as the body adapts.
Consistency matters far more than intensity. Even 15 to 20 minutes daily of mindful, unhurried practice will produce measurable improvements in joint flexibility, circulation, and nervous system function within a few weeks.
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