Pawanmuktasana Series - Anti Rheumatic Group (contd) - 3

Pawanmuktasana Series - Anti Rheumatic Group (contd) - 3

Elbow Bending: Sit in base position or a cross-legged position. Stretch the arms in front of the body at shoulder level. Hands open and palms facing up. Bend the arms at the elbows and touch the fingers to the shoulders. Straighten the arms again. Upper arms remain parallel to the floor, elbows at shoulder level. Repeat bend and straighten arms 10 times. Inhale while straightening the arms. Exhale while bending the arms.


Shoulder socket rotation: Sit in base position or a cross-legged position. Place fingers of left hand on left shoulder and fingers of right hand on right shoulder. Fully rotate both elbows at the same time in a large circle. Try to touch elbows in front of the chest on the forward movement and touch the ears while moving up. Stretch the arms back in the backward movement and touch the sides of the trunk while coming down. Inhale on upward stroke and exhale on downward stroke. Practice slowly 10 times clockwise, then 10 times anticlockwise.
Benefits: The shoulder asanas are helpful in cervical spondylitis and frozen shoulders. They also maintain the shape of the shoulder and chest.

Neck movements:

Stage 1: Sit in the base position or cross-legged position with hands resting on the knees in padma mudra (right hand above left hand, both hands in the lap) . Close the eyes. Slowly move the head forward and try to touch the chin to the chest. Then move the head as far back as comfortable. Do not strain. Try to feel the stretch of the muscles in the front and back of the neck and the loosening of the vertebrae in the neck. Inhale on the backward movement and exhale on the forward movement. Practice 10 times.
Stage 2: Remain in the same position, keeping the eyes closed. Face directly forward and relax the shoulders. Slowly move the head laterally to the right and try to touch the right ear to the right shoulder without turning the head or raising the shoulders. Now move the head laterally to the left side and try to touch the left ear to the left shoulder. Do not strain. Inhale on upward movement and exhale on downward movement. Repeat 10 rounds.

Stage 3: Remain in base position. Keep head upright and eyes closed. Gently turn the head to the right so that the chin is in line with the shoulder. Feel the release of tension in the neck muscles and the loosening of the neck joints. Now slowly turn the head to the left as far as is comfortable. Do not strain. Inhale while turning to the front. Exhale while turning to the side. Practice 10 times on each side.
Stage 4: Remain in the same position with the eyes closed. Slowly rotate the head downward, to the right, backward and then to the left in a relaxed, smooth, rhythmic, circular movement. Feel the shifting stretch around the neck and the loosening up of the joints and muscles of the neck. Inhale while the head moves up. Exhale while the head moves down. Repeat 10 times clockwise and 10 times anti clockwise. Do not strain. If you feel dizzy, open your eyes.

Benefits: All the nerves connecting the different organs and limbs of the body pass through the neck. The muscles of the neck and shoulders accumulate tension. These asanas release tension, heaviness and stiffness in the head, neck and shoulder region.

Contra-indications: These four neck movements should not be performed by elderly people and those suffering from low blood pressure, very high blood pressure or extreme cervical spondylosis. Patients with cervical spondylosis shpuld strictly avoid forward bending of the neck.

References:
1. Sadashiv Nimbalkar: Yoga for Health and Peace, Yoga Vidya Niketan, Bombay.
2. Swami Satyananda Saraswati: Asana Pranayama Mudra Bandh, Bihar School of Yoga, Mungher, Bihar, India.
3. Rashmi Rastogi: Managing Prostrate Related Problems with Yoga , Project Report, Teachers Training Course, Yoga Vidya Niketan.