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Pawanmuktasana Series

Pawanmuktāsana

Not yet reviewed by a qualified teacher Names and order checked against 3 sources

Sanskrit name
Pawanmuktāsana
Also called
Joint-Freeing Series, Pavanamuktasana Series, Anti-Rheumatic Group
Tradition
Bihar School of Yoga / Satyananda Yoga
Order
Fixed, traditional order
Level
Beginner
Approximate duration
about 60 minutes
Focus
Mobility
Audience
Beginners, Limited mobility, Older adults
Props
Chair, Cushion, Mat

Fixed order: the tradition named here practises these steps in this order.

Origin and source

Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha (Bihar School of Yoga / Yoga Publications Trust), which sets out the three groups.

Who it is for

None for Part 1 (sitting on the floor, or adapted on a chair). Parts 2 and 3 need comfortable floor work.

The steps in order

Version shown: Asana Pranayama Mudra Bandha (Bihar School), Parts 1-3 in book order

#StepBreathHoldCues and options
1Part 1: anti-rheumatic group (joint movements, toes to neck) sequenceFree breathingabout 30 minutes
World Yoga Forum (Part 1 duration)

Transition: Sit with the legs stretched forward.

Easier option: On a chair.

2Part 2: digestive/abdominal group sequenceFree breathingas in the source
Asana Pranayama Mudra Bandha

Transition: Lie on the back.

Easier option: Leave out leg raises with back problems.

3Part 3: shakti bandha (energy block) postures sequenceFree breathingas in the source
Asana Pranayama Mudra Bandha

Transition: Seated and squatting.

Easier option: Leave out crow walking with knee problems.

Left and right

One-sided movements are done right, then left, or alternately, as described in each part.

Repetitions and counting

Each movement several times (around 5-10 in the source), slowly with the breath. One part or all three per session.

Props and adaptations

Part 1 can be done on a chair; cushions under the hips; smaller ranges; leave out the stronger abdominal movements and squats as needed.

Precautions

Learn it with a teacher: A Satyananda-trained teacher can teach the breath coordination and adapt the parts.

General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.

Beginner and chair alternatives

Chair Yoga Sequence: a 20-minute seated routine

Parts of this series

  1. Pawanmuktasana Part 2 Pawanmuktasana Part 2 from the Bihar School manual: eight practices starting on the back, from raised legs to the boat pose, in…
  2. Pawanmuktasana Part 3 (Shakti Bandha) Pawanmuktasana Part 3, the Bihar School shakti bandha (energy block) postures: nine rhythmic seated and squatting practices in source order, with sides…

Easier alternatives

Chair Yoga Sequence (https://yogavacation.com/practice-plans/chair-yoga-sequence/)

Sources

  1. Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha (book record; contents consulted in the 4th revised edition), Yoga Publications Trust / Bihar School of Yoga (accessed October 6, 2026)
  2. Antirheumatic Yoga Poses: Pawanmuktasana Series 1, World Yoga Forum (accessed October 6, 2026)
  3. Improvement of early arthritic symptoms with Pawanmuktasana anti-rheumatic series, MOJ Yoga & Physical Therapy (MedCrave) (accessed October 6, 2026)

https://yogavacation.com/practice-series/pawanmuktasana-series/ · printed October 19, 2026