Pawanmuktasana Series 3: Shakti Bandha Asanas (Energy Block Postures) is the third group in the Pawanmuktasana (wind-relieving)

Pawanmuktasana Series 3: Shakti Bandha Asanas (Energy Block Postures)

 Pawanmuktasana Series 3: Shakti Bandha Asanas (Energy Block Postures) is the third group in the Pawanmuktasana (wind-relieving) series as outlined in the Bihar School of Yoga tradition (Swami Satyananda Saraswati). This group focuses on removing energy blockages in the body, particularly around the pelvis, hips, and spine. It also strengthens and coordinates the muscles, improving neuromuscular control and flexibility.

Shakti Bandha Asana Series (Energy Block Postures)

Here are the main asanas in Pawanmuktasana Series 3:

1. Chakki Chalanasana (Churning the Mill)

• How to Do: Sit with legs extended and wide apart. Interlock fingers, stretch arms forward, and make circular motions over the legs like churning.

• Benefits: Tones abdominal, back, and pelvic muscles; improves digestion and reproductive health.

2. Nauka Sanchalanasana (Rowing the Boat)

• How to Do: Similar seated posture; make rowing movements with arms, simulating rowing a boat.

• Benefits: Strengthens the spine, hips, and legs; tones abdominal organs.

3. Janu Chakra (Leg Rotation)

• How to Do: One leg bent, rotate the knee in a circular motion with hands holding the knee.

• Benefits: Loosens hip joints; improves blood circulation in the pelvic region.

4. Sujana Sanchalanasana (Cycling)

• How to Do: Lie on the back and make forward and backward cycling movements with the legs.

• Benefits: Strengthens abdominal muscles and hips; improves joint flexibility.

5. Setu Asana (Bridge Pose)

• How to Do: Lie on the back, bend the knees, feet flat, and lift hips off the floor.

• Benefits: Opens chest and shoulders; strengthens back and pelvic muscles.

6. Udarakarshan Asana (Abdominal Stretch Pose / Spinal Twist)

• How to Do: Sit in a squatting pose (like Malasana), twist the torso to one side while dropping the opposite knee to the floor.

• Benefits: Stimulates digestion, relieves constipation, massages abdominal organs.

7. Kandharasana (Shoulder Pose)

• How to Do: Similar to Setu Asana, but more emphasis on shoulders and lifting the spine higher.

• Benefits: Strengthens back, hips, and thighs; helps with back pain.

8. Markatasana (Monkey Twist Pose)

• How to Do: Lie on your back, arms stretched out sideways. Bend knees and drop them side to side while keeping shoulders grounded.

• Benefits: Improves spinal flexibility; massages abdominal and pelvic organs.

Conclusion

The Shakti Bandha Series (Pawanmuktasana Series 3) offers a powerful set of asanas designed to unlock physical and energetic blockages, especially around the pelvis, hips, and spine. Practicing these postures regularly can enhance flexibility, improve organ function, and prepare the body for deeper yogic practices.

For detailed step-by-step instructions, benefits, and modifications for each asana, visit our Yoga Blog.
Your journey to inner balance and strength starts here.