I did my Yoga Teacher Training at SWAN in 2020
February 18, 2020
Padanguli Naman and Goolf Naman
Padanguli Naman & Goolf Naman
April 4, 2020
Base Position for Pawanmukta Asanas

Base Position (Prarambhik Stithi)

Pawanmuktasana Series Part 1


This group of asanas is concerned with loosening up the joints of the body. It is excellent for those with rheumatism, arthritis, high blood pressure, heart problems or other ailments where vigorous physical exercise is not advised.
It is particularly useful for eliminating energy blockages in the joints and outer extremities of the physical body, and works on the pranic and mental bodies as well.

Awareness: The practices may be performed in three ways:
1. With awareness of the actual physical movement, the interaction between the various components of the body, i.e. bones, joints, ligaments, muscles, etc.; the movement in relation to other parts of the body; with mental counting of each completed round; and with awareness of thoughts arising in the mind. This method of practice induces peace, balance and one-pointedness which in turn brings about harmony in the physical body.

2. With awareness and integrated breathing: In addition to the awareness of physical movement described above, individual movements are synchronised with the breath. The movements become slower which in turn slows the brain waves, further enhancing relaxation and awareness.
This method of practice has a greater influence at the physical and pranic levels and is especially useful for harmonising and revitalising the body and improving the function of the internal organs. Breathing should be practised as indicated in the description of each asana. In addition, greater benefit will be gained if ujjayi pranayama (see section on pranayama practices) is used as a breathing technique. This effectively stimulates and balances the pranic energy flowing through the nadis.

3. With awareness of the movement of prana in the body: Prana may be experienced as a tingling sensation in the body to which one becomes sensitised with practice.

Periodic rest: After every two or three movements, sit quietly in the base position with the eyes closed and be aware of the natural breath, of the part or parts of the body that have just been moved, and of any thoughts or feelings that come into the mind. After a minute or so continue the practice. This will not only rest the body but will also develop awareness of the internal energy patterns, and the mental and emotional processes. This rest period is almost as important as the asanas themselves and should not be neglected. If tiredness is experienced at any point during the asana programme, rest in shavasana. Shavasana should be performed for three to five minutes at the end of the programme.

Base position: All the practices of Pawanmuktasana part 1 are performed while sitting on the floor in the base position (see diagram). The body should be relaxed and only those muscles associated with the asana being executed should be used. Full awareness should be given to performance of the asana as per notes above. For maximum benefit the eyes should remain closed. Do not practise mechanically, be aware throughout the practice.
Prarambhik Sthiti (base position)

Sit with the legs outstretched.
Place the palms of the hands on the floor to the sides and just behind the buttocks.
The back, neck and head should be straight.
Straighten the elbows.
Lean back slightly, taking the support of the arms.
Close the eyes and relax the whole body in this position.
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