Foreword
(Dear Sadhak and Sadhikas, Children, Freiends, Brothers and Sisters)
This book entitled, Door Way to Yog' is before you. It will help you understand clearly everything about 'PAVANMUKTASAN' a category of yog technique.
This technique has been divided into seventeen parts, e.g. exercises for toes, ankles, knees, shoulders, chest, hips etc. Exercises have been given for all these parts of the body, sometimes more than one.
What does Pavan Muktasan mean? We must first of all understand this clearly. Pava means air. When the air inside the body gets polluted it results is many diseases. Mukta means free or freedom. Asan means posture. Pavan-muktasan, therefore, would mean those postures, the practice of which occur on account of the pollution of that air which is inside all parts of the body. It helps to make the body internally clean, free of diseases and healthy.
There are many joints in our body. Legs, neck, shoulders, elbows, writs, fingers, hips, knees, ankles etc. all contain joints. Lack of exercise and an incorrect way of living, wrong food etc. give rise to an accumulation of undesirable elements in the joints. The ari inside gets polluted resulting in stiffness, pain and swelling of the joints. It also gives rise to diseases connected with rheumatism, indigestion and gas.
The practice of Pavan-mukta-asan helps in the elimination of all undesirable elements in the various joints of the body. This helps the body to be free of gas, tension, stiffness of joints etc.
The practice of this Asan is not at all difficult. Even those people, who are averse to exercise or are not allowed to do any, can vary easily practice this asan. It is especially beneficial to people who are fat, weak and old. It is a boon for both men and women. It helps to trim a man's paunch and a woman's ungainly hips by dissolving the fat accumulated there. When the body is free of extra fat then one starts to fees healthy and energetic and looks shapely and proportionate.
People who work in offices and sit on chairs all day long or those, who stand in courts or lecture to classes and those who work on machines do not get the opportunity f bending their knees. As such they find it very difficult to sit cross-legged on the floor because their knee joints become stiff, and painful. They also develop paunches. All this results in indigestion, which makes the body unhealthy. Such people should practice Pavan-mukta-asan.
This category of asans should be practiced after the evacuation of bowels on an empty stomach. During the practice a person should not be in a hurry, it should be practiced with patience.
My experience tells me that pavan-mukta-asan is as effective as it is simple. Ten to fifteen minutes of practice of these asans can make any one free of the stiffness of joints rheumatism and diseases related to the stomach like, constipation, gas, indigestion, dyspepsia etc. It also helps to reduce excess fat. People who are naturally healthy will find that the practice of this Asan will help them to remain energetic, active, proportionate, attractive and free of disease. You will realize its value when you practise it.
Foreword | 3 | |
Acknowledgement | 9 | |
Prayer | 11 | |
1. | Exercises of the Toes | 13 |
Preparation | 13 | |
Flexing your toes | 13 | |
Benefits | 14 | |
2. | Exercises of the Ankles | 15 |
1. Moving the feet forward and backwards from and ankle | 15 | |
2. Rotating the right foot on the ankle | 16 | |
3. Rotating the left foot on the ankle | 16 | |
4. Rotating both feet on the ankles | 17 | |
Benefits | 17 | |
3. | Exercises for the Knees | 18 |
1. Flexing the right leg from the knee | 18 | |
2. Flexing the left leg from the knee | 18 | |
3. Rotating the right leg from the knee | 18 | |
4. Rotating the left leg from the knee | 20 | |
Benefits | 20 | |
4. | Exercises of the Fingers | 21 |
Preparation | 21 | |
1. Tensing of the phalanges | 21 | |
2. Tensing your palms and fingers | 22 | |
3. Tightening your fist | 22 | |
Benefits | 23 | |
5. | Exercises of the Wrists | 24 |
1. Bending the palms backward from the wrists | 24 | |
2. Bending the palms forward from the wrists | 24 | |
3. Bending the fists forward from the wrists | 25 | |
4. Bending the fists downwards from the wrists | 26 | |
5. Rotating the fists form the wrists | 26 | |
Benefits | 26 | |
6. | Exercises of the Elbows | 27 |
Preparation | 27 | |
1. Stretching and bending your arms | 28 | |
2. Stretching and bending the arms sideways | 29 | |
Benifits | 29 | |
7. | Exercises of the Shoulders | 30 |
1. Rotating the elbows from the shoulders | 30 | |
2. Rotating the right shoulder | 31 | |
3. Rotating the left shoulder | 31 | |
4. Rotating both shoulders | 32 | |
Benefits | 32 | |
8. | Exercises of the Neck | 33 |
|
||
Preparation | 33 | |
1. Touching your chin to the chest | 33 | |
2. Bending the head back | 34 | |
3. Bending the neck to touch the right shoulder | 34 | |
4. Bending the neck toward the right | 35 | |
5. Moving the neck toward the right | 35 | |
6. Moving the neck toward the left | 36 | |
7. Rotating the head from right to left | 36 | |
8. Rotating the head from left to right | 36 | |
|
||
1. Pressing down forward | 37 | |
2. Putting pressure backwards | 37 | |
3. Putting pressure towards right | 39 | |
4. Putting pressure towards left | 39 | |
5. Trying to turn the face to wards the right | 39 | |
6. Trying to turn the face to the left | 39 | |
Benefits | 40 | |
9. | Exercises of the Legs | 42 |
Preparation | 42 | |
1. Touching the right knee to the chest | 42 | |
2. Touching the left knee to the chest | 42 | |
3. Touching both knees to the chest | 43 | |
4. Rotating the right legs | 43 | |
5. Rotating the left legs | 43 | |
6. Rotating both legs | 45 | |
7. Cycling with the right leg | 45 | |
8. Cycling with the left leg | 46 | |
9. Cycling with both legs | 46 | |
benefits | 47 | |
10. | Exercises in the Category of Pavan Muktasan | 48 |
Preparation | 48 | |
1. With the right leg | 48 | |
2. With the left leg | 49 | |
3. With both legs | 49 | |
Benefits | 50 | |
11. | Rolling Exercises | 51 |
Preparation | ||
1. Rolling backwards and forwards | 51 | |
Caution | 52 | |
Benefits | 52 | |
12. | Exercises of the Navel | 53 |
Preparation | 53 | |
1. Lift up the legs | 53 | |
2. Lifting the torso | 54 | |
3. Lifting the torso and the legs a little | 54 | |
Benefits | 55 | |
13. | Exercises of the Chest | 56 |
Preparation | 56 | |
1. Bending the chest backwards with outstretched arms | 56 | |
2. Bending the body back with arms behind | 56 | |
4. Expanding the chest in the Vajrasan posture | 58 | |
5. Benefits | ||
14. | Exercises of the Waist | 59 |
Preparation | 59 | |
1. Bending the body waist-upwards towards the right | 59 | |
2. Bending the torso left: | 61 | |
3. Making the entire body rigid | 61 | |
4. Making the body rigid while bending forward | 61 | |
5. Making the body rigid while bending backwards | 63 | |
6. Making the body rigid while bending towards the right | 63 | |
7. Making the body rigid while bending left | 63 | |
Benefits | 64 | |
15. | Exercises of the Hips | 65 |
Preparation | 65 | |
1. Grasping the toe by lifting the left leg | 65 | |
2. Grasping the right toe after lifting the leg | 67 | |
3. Lifting the legs up while lying on the right side | 67 | |
4. Lifting up the legs while lying on your left side | 68 | |
|
||
Preparation | 68 | |
1. Bring the left leg to touch the floor on the right of the body | 68 | |
2. Resting the right leg on the left of the body | 70 | |
|
||
Preparation | 70 | |
1. Bring both legs together to touch the floor on the right | 71 | |
2. Touching the floor on the left with both legs | 72 | |
3. Rotating both legs from the right to the left | 72 | |
4. Rotating both legs from the left to the right | 73 | |
Benefits | 73 | |
16. | Exercises of the Stomach | 74 |
Preparation | 74 | |
1. Inflating and deflating the stomach | 74 | |
Benefits | 75 | |
17. | Exercises of the Eyes | 76 |
Preparation | 76 | |
1. Looking front | 76 | |
2. Looking left | 76 | |
3. Looking right | 76 | |
4. Looking left and right | 77 | |
5. Looking front and right | 77 | |
6. Looking front and left | 78 | |
7. Looking upwards | 78 | |
8. Looking down | 79 | |
9. Looking up and down | 79 | |
10. Rotating the eyes | 79 | |
Benefits | 80 |
Foreword
(Dear Sadhak and Sadhikas, Children, Freiends, Brothers and Sisters)
This book entitled, Door Way to Yog' is before you. It will help you understand clearly everything about 'PAVANMUKTASAN' a category of yog technique.
This technique has been divided into seventeen parts, e.g. exercises for toes, ankles, knees, shoulders, chest, hips etc. Exercises have been given for all these parts of the body, sometimes more than one.
What does Pavan Muktasan mean? We must first of all understand this clearly. Pava means air. When the air inside the body gets polluted it results is many diseases. Mukta means free or freedom. Asan means posture. Pavan-muktasan, therefore, would mean those postures, the practice of which occur on account of the pollution of that air which is inside all parts of the body. It helps to make the body internally clean, free of diseases and healthy.
There are many joints in our body. Legs, neck, shoulders, elbows, writs, fingers, hips, knees, ankles etc. all contain joints. Lack of exercise and an incorrect way of living, wrong food etc. give rise to an accumulation of undesirable elements in the joints. The ari inside gets polluted resulting in stiffness, pain and swelling of the joints. It also gives rise to diseases connected with rheumatism, indigestion and gas.
The practice of Pavan-mukta-asan helps in the elimination of all undesirable elements in the various joints of the body. This helps the body to be free of gas, tension, stiffness of joints etc.
The practice of this Asan is not at all difficult. Even those people, who are averse to exercise or are not allowed to do any, can vary easily practice this asan. It is especially beneficial to people who are fat, weak and old. It is a boon for both men and women. It helps to trim a man's paunch and a woman's ungainly hips by dissolving the fat accumulated there. When the body is free of extra fat then one starts to fees healthy and energetic and looks shapely and proportionate.
People who work in offices and sit on chairs all day long or those, who stand in courts or lecture to classes and those who work on machines do not get the opportunity f bending their knees. As such they find it very difficult to sit cross-legged on the floor because their knee joints become stiff, and painful. They also develop paunches. All this results in indigestion, which makes the body unhealthy. Such people should practice Pavan-mukta-asan.
This category of asans should be practiced after the evacuation of bowels on an empty stomach. During the practice a person should not be in a hurry, it should be practiced with patience.
My experience tells me that pavan-mukta-asan is as effective as it is simple. Ten to fifteen minutes of practice of these asans can make any one free of the stiffness of joints rheumatism and diseases related to the stomach like, constipation, gas, indigestion, dyspepsia etc. It also helps to reduce excess fat. People who are naturally healthy will find that the practice of this Asan will help them to remain energetic, active, proportionate, attractive and free of disease. You will realize its value when you practise it.
Foreword | 3 | |
Acknowledgement | 9 | |
Prayer | 11 | |
1. | Exercises of the Toes | 13 |
Preparation | 13 | |
Flexing your toes | 13 | |
Benefits | 14 | |
2. | Exercises of the Ankles | 15 |
1. Moving the feet forward and backwards from and ankle | 15 | |
2. Rotating the right foot on the ankle | 16 | |
3. Rotating the left foot on the ankle | 16 | |
4. Rotating both feet on the ankles | 17 | |
Benefits | 17 | |
3. | Exercises for the Knees | 18 |
1. Flexing the right leg from the knee | 18 | |
2. Flexing the left leg from the knee | 18 | |
3. Rotating the right leg from the knee | 18 | |
4. Rotating the left leg from the knee | 20 | |
Benefits | 20 | |
4. | Exercises of the Fingers | 21 |
Preparation | 21 | |
1. Tensing of the phalanges | 21 | |
2. Tensing your palms and fingers | 22 | |
3. Tightening your fist | 22 | |
Benefits | 23 | |
5. | Exercises of the Wrists | 24 |
1. Bending the palms backward from the wrists | 24 | |
2. Bending the palms forward from the wrists | 24 | |
3. Bending the fists forward from the wrists | 25 | |
4. Bending the fists downwards from the wrists | 26 | |
5. Rotating the fists form the wrists | 26 | |
Benefits | 26 | |
6. | Exercises of the Elbows | 27 |
Preparation | 27 | |
1. Stretching and bending your arms | 28 | |
2. Stretching and bending the arms sideways | 29 | |
Benifits | 29 | |
7. | Exercises of the Shoulders | 30 |
1. Rotating the elbows from the shoulders | 30 | |
2. Rotating the right shoulder | 31 | |
3. Rotating the left shoulder | 31 | |
4. Rotating both shoulders | 32 | |
Benefits | 32 | |
8. | Exercises of the Neck | 33 |
|
||
Preparation | 33 | |
1. Touching your chin to the chest | 33 | |
2. Bending the head back | 34 | |
3. Bending the neck to touch the right shoulder | 34 | |
4. Bending the neck toward the right | 35 | |
5. Moving the neck toward the right | 35 | |
6. Moving the neck toward the left | 36 | |
7. Rotating the head from right to left | 36 | |
8. Rotating the head from left to right | 36 | |
|
||
1. Pressing down forward | 37 | |
2. Putting pressure backwards | 37 | |
3. Putting pressure towards right | 39 | |
4. Putting pressure towards left | 39 | |
5. Trying to turn the face to wards the right | 39 | |
6. Trying to turn the face to the left | 39 | |
Benefits | 40 | |
9. | Exercises of the Legs | 42 |
Preparation | 42 | |
1. Touching the right knee to the chest | 42 | |
2. Touching the left knee to the chest | 42 | |
3. Touching both knees to the chest | 43 | |
4. Rotating the right legs | 43 | |
5. Rotating the left legs | 43 | |
6. Rotating both legs | 45 | |
7. Cycling with the right leg | 45 | |
8. Cycling with the left leg | 46 | |
9. Cycling with both legs | 46 | |
benefits | 47 | |
10. | Exercises in the Category of Pavan Muktasan | 48 |
Preparation | 48 | |
1. With the right leg | 48 | |
2. With the left leg | 49 | |
3. With both legs | 49 | |
Benefits | 50 | |
11. | Rolling Exercises | 51 |
Preparation | ||
1. Rolling backwards and forwards | 51 | |
Caution | 52 | |
Benefits | 52 | |
12. | Exercises of the Navel | 53 |
Preparation | 53 | |
1. Lift up the legs | 53 | |
2. Lifting the torso | 54 | |
3. Lifting the torso and the legs a little | 54 | |
Benefits | 55 | |
13. | Exercises of the Chest | 56 |
Preparation | 56 | |
1. Bending the chest backwards with outstretched arms | 56 | |
2. Bending the body back with arms behind | 56 | |
4. Expanding the chest in the Vajrasan posture | 58 | |
5. Benefits | ||
14. | Exercises of the Waist | 59 |
Preparation | 59 | |
1. Bending the body waist-upwards towards the right | 59 | |
2. Bending the torso left: | 61 | |
3. Making the entire body rigid | 61 | |
4. Making the body rigid while bending forward | 61 | |
5. Making the body rigid while bending backwards | 63 | |
6. Making the body rigid while bending towards the right | 63 | |
7. Making the body rigid while bending left | 63 | |
Benefits | 64 | |
15. | Exercises of the Hips | 65 |
Preparation | 65 | |
1. Grasping the toe by lifting the left leg | 65 | |
2. Grasping the right toe after lifting the leg | 67 | |
3. Lifting the legs up while lying on the right side | 67 | |
4. Lifting up the legs while lying on your left side | 68 | |
|
||
Preparation | 68 | |
1. Bring the left leg to touch the floor on the right of the body | 68 | |
2. Resting the right leg on the left of the body | 70 | |
|
||
Preparation | 70 | |
1. Bring both legs together to touch the floor on the right | 71 | |
2. Touching the floor on the left with both legs | 72 | |
3. Rotating both legs from the right to the left | 72 | |
4. Rotating both legs from the left to the right | 73 | |
Benefits | 73 | |
16. | Exercises of the Stomach | 74 |
Preparation | 74 | |
1. Inflating and deflating the stomach | 74 | |
Benefits | 75 | |
17. | Exercises of the Eyes | 76 |
Preparation | 76 | |
1. Looking front | 76 | |
2. Looking left | 76 | |
3. Looking right | 76 | |
4. Looking left and right | 77 | |
5. Looking front and right | 77 | |
6. Looking front and left | 78 | |
7. Looking upwards | 78 | |
8. Looking down | 79 | |
9. Looking up and down | 79 | |
10. Rotating the eyes | 79 | |
Benefits | 80 |