Hot Yoga Pose Forums > Chapter: Pavanamuktasana
I've heard it said in classes that your fingertips should be white.... To my understanding this pose is more about using arm and finger strength.
AlexandriaS
Howdy Ya'll, Pavanamuktasana is the one of the first floor series poses that requires movement and requires so much focus. Thinking hard about the anatomy of this pose and exactly how it works the colon… I used to think that it was increasing blood flow to the villi (the little suckers on the wall of the small intestine that suck the nutrients out of food) but that's not at all the colon.
The entire digestive ball park is 27 feet long (thanks Kristina). The colon is five grand feet of that… It runs up, horizontal, and then descending and Pavanamuktasana works all that. Right knee into the right armpit, bypassing the rib cage. It gives the stool a push. Those Webmd pictures make sense.
AlexandriaS
Few people realize this, Alex, but death begins in the colon.
That 27 feet of digestive system is your lifeline: the place from which your body absorbs nutrients from food, and removes and excretes all the toxins it encounters from what you have ingested. If your system is clogged, toxins will remain in the digestive tract and will eventually be absorbed into your bloodstream.
A healthy colons is also related to emotional "holding on" and "letting go." Teaching yourself to do both in your life supports a healthy digestive system, while Pavanamuktasana does so with physical encouragement of the asana.
The encouragement to emphasize from the script could be "Press, press, PRESS HARDER....RELEASE. Guidance for the pose is also guidance for when to hold on and when to let go, completely.
Pavanamuktasana is a miracle for that most miraculous system of the body.
Rhonda Uretzky, E-RYT
I love this pose! I think its a great transition into the floor series. I give this pose all I've got - especially if I feel like my belly is full because I ate a bit too close to class time. I've noticed that it immediately tones my tummy, making it ready for the gravity and weight of the back strengthening series. Question: I know its called to have both elbows on the floor, tucked into the waist, but I don't see how that can happen on the far arm, holding the knee....When I tuck my elbows to my waist, one is miles away from my upward knee.
Melina
27 feet is a lot to let go of. I love this pose. Like resting and working at the same time. I do find that I have a hard time keeping the hip I'm opening from rotating out and up. My spine curves a bit.
Mallory Maier
You're right Melina - it seems like an impossibility to have the elbows into the waist on the opposite arm from the knee being pressed; but remember. you are always working the edge.Check the elbow/lock it down more, press your knee closer to your armpit. It is this equal-and-opposite stretch that continues to open the hip and compress the colon.
Think of this as back-and-forth, push and pull, yin-and-yang journey of the pose rather than arriving.
In Pavanamuktasana, I used to think it impossible to have both knees to the chest with the tailbone flat to the mat - til I saw master students do it. Now as I strive for it, I know that the stretching/ lengthening is the real point, not so much the perfection (which does come too...and then there's another place to expand into) Flattening of the curve in your spine will happen too, Aimee, and meanwhile, enjoy the stretch.
Rhonda Uretzky, E-RYT
It's a pose that seemed too easy for me because my hips joints are hyperflexible so I was afraid I wasn't getting the all the benefits. I found that if I bring my knee in against my rib cage and then press down instead of aiming directly for my armpit, it is much more challenging and I can actually feel a difference inside. Hearing all kinds of gurgling noises from my belly after I do this pose makes me feel like I accomplished something great.
I still can't grasp both elbows with the double knee. I thought at first it was because my hands were slippery but the book says I just need more hand strength. Then I thought maybe it's because my chest is large. But I saw other large breasted women do it so that can't be it. I'm looking forward to being more flexible and noticing what it feels like to be able to grab my elbows and hold them for the entire time.
Marguerite
Keep pressing the knee to the armpit, Marguerite, not on the ribcage. If this is incredibly easy for you ask your teacher t oshow you the advanced Pavanamuktasana which entails knee into the armpit with sole of the foot facing the ceiling. As for gripping - there is no substitute for finger strength which is why we dont recommend hand towels as props. Keep reaching around and going for the grip.
Rhonda Uretzky, E-RYT
I always loved this pose. I loved feeling my bicep pulling that knee hard into the armpit. I always remembered the white knuckle grip and constant pressure. I often though find myself struggling to make sure both shoulder blades are on the floor.
HeatherS
I love the pinch in the hips with this one. Also the electricity that runs through my spine when both knees are brought into the chest and I tuck my tailbone to the floor. Feels even better with a little assist to really get the whole spine flat on my mat:)
GabbyL
Heather instead of struggling with the shoulderblades, let go: simply roll your upper body onto the shouldblade thats lifted and voila. At the same time, keep your knee pressing (not pulling - that's a struggle word for this pose) into your opposite armpit to get maximum diagonal stretch which feels oh so good..and thats the point.
Rhonda Uretzky, E-RYT
Gabby - have you gotten the entire back of your neck flat to the mat in this pose yet? That's an amazing moment; look for it
Rhonda Uretzky, E-RYT
The back feels so good in this pose. Feeling the neck stretching and the whole spine getting flatter. I can feel that my shoulders are relaxing into the floor better all the time. I love the idea of my whole spine stretched out flat while hugging both knees to my chest. Some days when I grab both elbows and squeeze, I roll to the side! My back seems to be more rounded on some days than others. Is that possible?
I find myself wanting to stay in this pose longer. I usually use this pose as a stretch before class while I'm waiting on my mat.
KimA
Amazing pose. I got biceps but lifted no weights ever! I got such wonderful flexibility and extension doing this pose especially it feels awesome when you can extend more your tailbone down. Incredible pose with so many benefits for your digestive system.
Alfia
Alfia - go back and modify your post to answer and acknowledge what Kim has said first...Forum etiquette please
Rhonda Uretzky, E-RYT
Yes, definitely, Kim, the back feels amazing in this pose, the neck, the spine, the floor supports you.I am not sure about rolling the back. I have never experienced that as the objective is to pull your knees to your chest and make sure that the tourniquet effect is not interrupted. I feel it facilitates more flat back and spine.
Amazingly, I got biceps but lifted no weights ever! I got such wonderful flexibility and extension doing this pose especially it feels awesome when you can extend more your tailbone down. Incredible pose with so many benefits for your digestive system.
Alfia
Hmmm...... In my opinion, I would think if the knees are compressed to the chest and your squeezing tight with both hands and elbows and your maintaining this little ball formation, it wouldn't matter if your on your side. Your still compressing and massaging the transverse colon, i wouldn't think the tourniquet effect is disrupted.
The thing you could not do on your side is roll the tailbone down to the mat. I'm not sure how much more compression, if any, you would get by doing this.
My shoulders have a tendency to lift up in this pose when i grip both knees. I repeat to myself, "relax my shoulders." Is it acceptable to left the head off the mat to to get a better grip around both knees then relax the head back on the mat?
TinaA
I'm not sure Tina - it seems like it would be ok to gently lift your head off the mat to grab hold of opposite elbow tips, then lower the head back down, with proper neck alignment.
Definitely a difference between firm, constant pressure and pull/release/pull/release. The latter feels wrong. The former really does give you the feeling of massaging and opening the hips and digestive system. Sometimes, I press really hard and I have to pause before letting both legs back down to the mat. Am I doing something wrong? The pinch/ache in my hips after pulling knees to chest can be uncomfortable.
Grace
Tina, try not to lift your head off the mat to grab around the knees. It just creates more potential for hurting the neck as you lift and lower it without support and with undue pressure. To grab those elbow tips, just bring those knees in really close and reach!
Yes, you need knees to the chest and a tight grip to start rolling the tailbone flat to the mat. This isnt so much about compressing the transverse colon anymore, Tina, as it is about lengthening the lower back - yet another benefit to this part of the pose.
The pull-and-release is like two steps forward and three steps back, Grace, I agree. If you are pressing to hard that you feel a pinch in the hips, you are ready to start bringing your tailbone to the mat. This lengthening should relieve any pinch in the hips as you describe.
Rhonda Uretzky, E-RYT
Thanks Rhonda! That makes so much sense! When I feel the pinch in my hips - rolling the tailbone down removes it straightaway :)
Grace
I also feel as Tina mentioned above that I lift my head off the mat to grab the knees especially in the first set when the back is not very warmed up and then press my knees closer to the chest to put my head on the mat and shoulders as well. It also varies class to class and depends on how flexible I am on a given day. However, it does feel good to have your head on the mat and the shoulder blades on the floor by bringing the knees to the chest and roll the tailbone down. I am glad you found that sweet spot Grace :).
Alfia
I have seen you lift your head to grab the knee, Alfia - but think about the pressure on your neck! Try keeping your head to the mat and bending the knee to the chest more so all you have to do is hug yourself around the knees.
Rhonda Uretzky, E-RYT
this is something i noticed that i do too :( lifting the head off the floor... i am trying from here on out to keep my head on the floor and bring my knees to my chest. but this will bring a new depth to my practice, bit pulling my tailbone back down to the floor feels soo good
Becky
Yes, Becky it will! Also try flattening the neck bones to the mat behind you and tucking the chin to keep your head to the floor - ah, that space between the cervical bones! And now, no stress to the neck. Its all good
Rhonda Uretzky, E-RYT
Wind removing pose has a common error: I call it the Faulty Tourniquet. If you pull and release, pull and release instead of a steady increasing pull, you're taking two steps forward and three steps backwards in terms of opening the hips. What can you tell yourself and your students to keep them holding and increasing the pressure of knee to armpit?