The following exercises are from the Pawanmuktasana series. The Bihar school of yoga, Munger, India, has
put these together.
means prana, or subtle energy, mukta means letting go and asana means
posture. These exercises free up blocked energy. Energy can be blocked
because of disturbed physical functions; bad posture; emotional
problems or an unbalanced lifestyle. First one notices this as
stiffness, or tension in the body or other minor complaints. But
when ignored it becomes more chronic and the body doesn't
function as it should do anymore.
postures work on relaxing the muscles and exercise the joints. The
attention needed for the practice leads to mental discipline and calm.
Sit in a comfortable position; with the spine straight. (You can also sit in a chair, if you prefer)
1 Make fists and stretch fingers
Stretch both arms out in front at shoulder height. Open the hands,
palms facing down, breathing in and stretch the fingers as much as
possible. Make a fist with the thumbs inside, let the fingers curl
around the thumb. Repeat five times. Relax completely.
2 Wrist bending
with the arms straight, shoulder height. Move the fingers to stretch up
with inhalation, then down with the out breath. Repeat five times.
3 Wrist joint.
with the arms straight. Now rotate the wrists. Make fists and rotate
them five times to the right, then five times to the left.
4 Shoulder joint
base position. Place the fingertips on the shoulders and make calm
rotating movements with the elbows, see if the elbows can touch
together in front of the chest, and touch the ears as you move the
elbows upwards. Breathe deeply. Rotate five times both ways.
5 Neck stretches.
sure the spine is straight still. With the out breath let the chin move
down towards the chest. With the inhalation, the head comes up,
repeat five times.
move the head so that the right ear comes as close as possible to the
right shoulder as you breathe out. As you breathe in bring the head
into the centre. Repeat to both sides five times.
After the series relax completely, by laying down for a few minutes