Not yet reviewed by a qualified teacher Names and order checked against 5 sources
Fixed order: the tradition named here practises these steps in this order.
Asana Pranayama Mudra Bandha (Swami Satyananda Saraswati), Pawanmuktasana Part 3, Shakti Bandha Asanas.
Comfortable sitting with legs apart and squatting (or adapt the squats with a chair).
Version shown: Asana Pranayama Mudra Bandha, 4th revised edition (2008): 9 practices
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | 1. Rajju Karshanasana (pulling the rope) | Free breathing | Each side | 10 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Sit, legs straight and together; inhale and reach up with one straight arm, exhale and pull the imaginary rope down; then the other arm. Easier option: On a chair. |
| 2 | 2. Gatyatmak Meru Vakrasana (dynamic spinal twist) | Free breathing | Each side | 10 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Legs wide and straight, arms out; exhale and twist, one hand towards the opposite big toe, other arm back, gaze at the back hand; inhale to centre. Start slowly. Easier option: Stay slow; smaller range. Not with back conditions (APMB). Related: revolved seated wide angle. |
| 3 | 3. Chakki Chalanasana (churning the mill) | Free breathing | 5 to 10 each direction Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Legs wide, fingers interlocked, arms straight; circle the trunk from the waist as if turning a grinding stone, exhaling forward, inhaling back. Easier option: Bent knees; smaller circles. | |
| 4 | 4. Nauka Sanchalanasana (rowing the boat) | Free breathing | 5 to 10 each direction Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Legs straight, hands as if holding oars; exhale and bend forward, inhale and lean back drawing the hands to the shoulders; then row the other way. Easier option: Bent knees. | |
| 5 | 5. Kashtha Takshanasana (chopping wood) | Exhale | 5 to 10 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Squat, feet about 45 cm apart, hands clasped, arms straight; inhale and raise the arms overhead, exhale with a "Ha!" and bring them down as if chopping wood. Easier option: Standing (the book allows it if squatting is too hard). Not with knee problems or sciatica (APMB). | |
| 6 | 6. Namaskarasana (salutation pose) | Free breathing | 3 seconds with the breath held, each position; 5 to 10 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Squat, hands in prayer, elbows press the knees apart as the head goes back; then arms straight forward, knees press in, chin to chest. Easier option: Heels on a blanket; sit on a block. Related pose: garland pose. | |
| 7 | 7. Vayu Nishkasana (wind-releasing pose) | Free breathing | 3 seconds with the breath held, each position; 5 to 10 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Squat holding the insteps, head back; exhaling, straighten the knees and bring the head towards the knees; inhaling, return. Easier option: Hands on the shins; partial straightening. | |
| 8 | 8. Kauva Chalasana (crow walking) | Free breathing | Each side | up to 50 steps Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Walk forward in a full squat, hands on the knees. Easier option: Skip with knee, ankle or toe problems (APMB). |
| 9 | 9. Udarakarshanasana (abdominal stretch pose) | Free breathing | Each side | 3 to 5 seconds with the breath out; 5 to 10 rounds Asana Pranayama Mudra Bandha, 4th revised edition (2008) | Transition: Squat, hands on the knees; exhaling, bring one knee to the floor near the other foot and twist towards the raised knee, looking over that shoulder; inhale back. Easier option: Hold a chair. |
Pulling, twisting and walking movements alternate right and left; circles both directions.
Per APMB: rope and dynamic twist 10 rounds; churning and rowing 5-10 each direction; chopping, salutation, wind-releasing and abdominal stretch 5-10 rounds; crow walking up to 50 steps.
Bent knees in seated movements; chair for the arm movements; blanket under the heels and a block to sit on in squats; leave out crow walking.
Learn it with a teacher: A teacher can show the rhythm and breath of each movement and adapt the squats.
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.
Chair Yoga Sequence (https://yogavacation.com/practice-plans/chair-yoga-sequence/)
https://yogavacation.com/practice-series/pawanmuktasana-series/pawanmuktasana-part-3/ · printed October 19, 2026