Pawanmuktasana 1 (Anti-Rhuematic Series) are “subtle exercises” taken from Asana Pranayama Mudra Bandha by Paramahamsa Satyananda Saraswati that can remove blockages, which prevent the free flow of energy in the body and mind. This series in concerned with loosening up the joints of the body with awareness of the physical movement, integrating the breath with the movement, and feeling for the movement of “prana” or energy in the body.  The practices in this series are usually performed from the Prarambhik Sthiti(Seated Base Position) but many can be preformed in other meditation postures, lying down, or while seated in a chair.  Warming up with small, subtle movements allows for gentle joint lubrication and encourages the skater to introvert their focus from outside the body to the small body parts that will be engaged in the upcoming skate.

The following are detailed description and steps for performing some exercises from the Anti-Rhuematic series for the feet, ankles, knees and hips.  Additional subtle exercises will be included in upcoming posts and will cover warm ups for the shoulders and neck, as well as additional exercises for the lower back and abdomen.

Each exercise should be repeated 5-10 times on each side or each direction where applicable.

Before or after your skate, choose one or more exercises from each of the following body parts:

  • Feet/ankles
  • Knees
  • Hips

Prarambhik Sthiti (Seated Base Position)

Supported Seat Base

Prarambhik Sthiti (Seated Base Position-Supported)

Unsupported Seat Base

Prarambhik Sthiti ( Seated Base Position-Unsupported)


FEET/ANKLES

Feet/Ankles:  Pandanguli Naman (Toe Bending)

Pandanguli Naman (Toe Bending) Inhale the toes back

Pandanguli Naman (Toe Bending)

Exhale, squeeze toes

Description

  • Sit in the Seated Base Position with the legs outstretched and the fee slightly apart.  Place the hands beside and slightly behind the buttocks.
  • Lean back a little, using the arms to support the back.
  • Keep the chest lifted, shoulders relaxed and spine as straight as possible.
  • Bring the attention to the toes.
  • Move the toes of both feet slowly backward and forward, keeping the feet upright and the ankles still and relaxed.
  • Synchronize the breath by inhaling the toes back, flexing the foot and exhaling them forward and squeezing.
  • Repeat 5 –10 times

Feet/Ankles:  Goolf Naman (Ankle Bending)

Description

  • Sit in the Seated Base Position with the legs outstretched and the fee slightly apart.  Place the hands beside and slightly behind the buttocks.
  • Lean back a little, using the arms to support the back.
  • Keep the chest lifted, shoulders relaxed and spine as straight as possible.
  • Bring the attention to the ankles.
  • Slowly move both feet backward and forward, bending them from the ankle joints.  Try to stretch the feet forward toward the ground and then bring them back towards the knees.
  • Synchronize the breath by inhaling the ankle back, and on the exhale bending the ankle forward.
  • Repeat 5-10 times

Feet/Ankles:  Goolf Ghoornan (Ankle Crank)

Description

  • Begin in Seated Base Position
  • Bend the right knee and bring the foot towards the buttock.
  • Turn knee out to the side and place the right foot on the left thigh.
  • Make sure the ankle is far enough over the thigh so it can rotate freely.
  • Hold the right ankle with the right hand to support the ankle.
  • Hold the toes of the right foot with the left hand.
  • Using the  left hand, slowly rotate the right foot 5-10 times clockwise and 5-10 times counter- clock-wise
  • Repeat with the left foot placed on the right thigh.*
  • Synchronize breath by inhaling with the upward movement of the foot and exhaling on the downward movement.
  • Repeat 5-10 times on each ankle in each direction.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.   Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

Feet/Ankles:  Goolf Chakra (Ankle Rotation)

Description

  • Sit in the Seated Base Position with the legs outstretched and the fee slightly apart.  Place the hands beside and slightly behind the buttocks.
  • Lean back a little, using the arms to support the back.
  • Keep the spine as straight as possible.
  • Bring the attention to the ankles placing the feet together.
  • Slowly begin to rotate both feet in the same direction, keeping them in contact with each other.
  • The knees and upper legs remain still.
  • Synchronize the breath by inhaling on the upward movement and exhaling on the downward movement
  • Repeat 5-10 times for each ankle in each direction.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.   Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

Feet/Ankles:  Goolf (Ankle Crank)

Description

  • Begin in Seated Base Position
  • Bend the right knee and bring the foot towards the buttock.
  • Turn knee out to the side and place the right foot on the left thigh.
  • Make sure the ankle is far enough over the thigh so it can rotate freely.
  • Hold the right ankle with the right hand to support the ankle.
  • Hold the toes of the right foot with the left hand.
  • Using the  left hand, slowly rotate the right foot 5-10 times clockwise and 5-10 times counter- clock-wise
  • Repeat with the left foot placed on the right thigh.*
  • Synchronize breath by inhaling with the upward movement of the foot and exhaling on the downward movement.
  • Repeat 5-10 times on each ankle in each direction.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.  Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

KNEES

Knees:  Janu Naman (Knee Bending)

Description

  • Begin in Seated Base Position
  • Bend the right knee and clasp hands under the right thigh.
  • Straighten the right leg, pulling up the kneecap.
  • Keep the hands under the thigh but straighten the arms.
  • Do not allow the heel or toes to touch the floor.
  • Bend the right leg at the knee so that the thigh comes close to the chest and the heel near the buttocks.
  • Keep the head and spine straight.
  • Practice 5-10 times.
  • Repeat with the left leg
  • Synchronize the breath by inhaling when straightening the leg and exhaling while bending the leg.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.  Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

Knees: Janu Chakra (Knee Rotation/Knee Crank)

Janu Chakra (Knee Rotation) Starting Position

Description

  • Begin in Seated Base Position.
  • Bend the right knee and clasp hands under the right thigh.
  • Place the hands under the right thigh and interlock the fingers or cross the arms holding the elbows.
  • Raise the right foot from the ground.
  • Rotate the lower leg from the knee in a large circular movement; try to straighten the leg at the top of the upward movement
  • The upper part of the leg (thigh and hip) should remain perfectly still.
  • Repeat 5-10 times clockwise and then 5-10 time counter-clockwise.
  • Repeat with the left leg.
  • Synchronize the breath by inhaling on the upward movement and exhaling on the downward movement.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.  Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

HIPS

Hips: Ardha Titali Asana (Half Butterfly)

Ardha Titali Asana (Half Butterfly) Starting Position

Ardha Titali Asana 2

Description

  • Begin in Base Position
  • Bend one leg and place the foot on the inside of the opposite thigh.
  • Using the same hand as the knee that is bent.  The other hand rest gently on the passive leg.
  • On an inhalation, gently move the  knee up towards the chest.  On the exhalation, gently push the knee down toward the ground.
  • The trunk should remain still.
  • Do not force this movement in any way.
  • Repeat 20-50 times on each side.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.  Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

Modifications: As the hamstrings, hips and back loosen, the foot may be place on the thigh to increase the range of motion.

Hips: Poorna Titali Asana (Full Butterfly)

Poorna Titali Asana (Full Butterfly)

Description

  • Begin in Base Position
  • Place the soles of the feet together and the hands on the ankles.
  • On an inhalation, allow the knees to move upward.  On the exhalation, gently push the knees down with the elbows.
  • The trunk can stay upright or can move forward keeping the back straight.
  • Do not force this movement in any way
  • Repeat 5-10 times.  The final position can also be held for multiple breaths.
  • When finished, bring the knees to the chest before straightening them back into the base position.


Hips: Sharoni Chakra (Hip Rotation)

Hip Rotation

Shoroni Chakra (Hip Rotation)

Description

  • Begin in Seated Base Position
  • Bend the right leg and place the right foot on the left thigh.
  • Place the right hand on the knee of the right leg and the left hand on the right ankle of the right leg.
  • Using the muscles of the arm, rotate right hip in a circle trying to make a circular movement as large as possible..
  • Synchronize the breath by inhaling on the upward movement and exhaling on the downward movement.
  • Before going to the other side bring the knee to the chest to realign the knee as described in previous exercises.

Practice Note: To release the leg after completion of the exercise, gently bring the knee to the chest before straightening the leg and going to the second side.   Bringing the knee to the chest will help ensure that the knee joint is realigned after being in a somewhat awkward position.

Modifications: If the hips and hamstrings are too tight, the foot may be place on the floor with the bottom of the foot next to the inner thigh of the outstretch leg.