Hot Yoga Pose Forums > Chapter: Pavanamuktasana
The easy way really is the most beneficial, isn't it Brittany?
Now apply that to life....
Adding extra work to make up for ... what exactly? - is the hard way that produces harder results. Struggle and effort and hard work = more struggle and effort and hard work.
Get in the flow of ease - which all of the script instructions are designed to facilitate - and let your body take you on a beautiful ride - the one you really want
... and ditto your life.
Rhonda Uretzky, E-RYT
I love the benefits of this pose after the deep compression and hold with each leg up deep in the armpit then both knees in together. The rush of blood and relaxation of the muscles is such a great release. The automatic tendency to lift the head with both knees bent while wrapping around the knees is there and I appreciate the guidance of the teacher to remind us to keep the head to the mat. As I imagine myself being a teacher, I see myself confidently saying the words to ensure their safety to maximize their benefits of the pose. For me when I am in this pose, I love the deep attention I give to the press....a complete deep intense focus on only one thing, the press. And oh, the gratification after is an awesome release.
Lisa O'Rourke
I think this pose is such a great transition into the floor series. After savasana, when you feel like you could just stay on the mat for the rest of class, this feels like an easy step into the floor poses. It get me energized and brings attention to what's going on in my body. I used to have a hard time not letting my feet cross when lifting both legs, and not letting my elbows cross my body. I think the elbows still cross a little, but they're definitely closer to being in the waist.
Chrissy Graziano
You come to realize, Chrissy, that each asana in the Hot 26 sequence is deliberate - there for the purpose of balancing with the last pose and the next pose. Sequencing is a delicate art in yoga and when you are practicing a sequence created by a master Guru, you are getting benefits you can barely imagine. Yes keeping the elbows tucked into the waist is important and here;s another cue that will help you do that:pull the collarbones long/side to side/apart. and notice that the shoulder blades flatten to the mat, the shoulders uncurl. the chest opens and - you guessed it - the elbows fit neatly into the waist
Lisa - did you ever think "compression" would be a good thing lol? I always hear the word "massage" whenever I say compression in hot yoga.
Rhonda Uretzky, E-RYT
Chrissy, I can relate, the tip that helped my tourniquet effect stay strong in this pose came down to my elbows.if I would allow the drift I would feel my arms loosen and my grip not as effective. When I was mindful of my elbows I felt a much deeper and powerful stretch. I also realized this cue was helping with the collar bones (like rhonda said) but also encourages my body to remain very flat on the geound.
Stephanie
I just really love SAYING this pose. I had a teacher that really annunciated the "MUKT" it has just stuck with me. It's fun to say.
I agree keeping the elbows tucked into the waist is key. I also find I have to make sure I have even weight onto my hips. I used to notice myself leaning/rolling onto the side i was pulling knee to chest. I also feel the wide collarbones and shoulder blades to the floor is the best way to get the most benefit from this pose.
Jeanne
In pavanamuktasana wind removing pose, to Masada the digestive system and opening the hips is really the key to remind students not to keep pressing and releasing. The tourniquets effect is the a major benefit of this pose as Rhonda pointed out in the first post. I believe using the hand and finger strength is important to remind students because to maintain that tourniquet effect to massage the parts of the digestive system we are deeply trying to massage. I agree that press and release does not do anything for me as I practiced in the beginning. I too also have to remind myself to keep my shoulders down, chin down and elbows in the waist to help with the opening of the hips. This pose is a constant pose in progress because of my tight pelvic girdle.
maria
Chin down, shoulders down, elbows in the waist (another way to facilitate that is collarbones wide apart) are little keys that unlock the power in Pavanamuktasana (glad you like the sound of it, Jeanne - that makes it easier to remember the sanskrit!) These little cues help you isolate the focus to the hand and finger action of this pose. And Maria...lets not say anything about your "tight pelvic girdle" - once you explain your limitations anatomically rather than key into your vibrational power to direct the very cells of your body, you are coming from a place of struggle to overcome something that can be effortlessly changed by belief! Isnt that easier?
Rhonda Uretzky, E-RYT
What I love about this pose is the grounding, connecting with chakra, Muladhara. I also love saying it, Jeanne, the sound syllables role off your lips.
amy
I agree that this pose is super grounding. I also like the reminder to not explain anatomical limitations. I will stop thinking that my large chest is getting in the way of this pose and see what happens. I love the pinchy feeling in my hip and how great this pose is if you are feeling bloated from a large meal.
Paula
Paula, I also like the reminder about not explaining anatomical limitations, as I am always blaming my super tight hips in this pose. In the book, one helpful tip under common mistakes and how to fix them was about sweat causing hands to slip. My palms and bottoms of my feet are super sweaty (in class and in life) and I definitely blame my sweaty palms for limitations in poses. I like how the author states that this is absolutely not true and that it is all about finger strength. I wonder if this also applies to standing forehead to knee pose. I am going to reframe my thinking about this pose all around and see how things go. One day I'll reach beyond my wrists! :)
Pamela
The hardest part of this position for me is keeping the opposite shoulder on the floor. There is an anatomical reason for this that my chiropractor has shown me on an xray, but I am not sure that is helpful--I am just trying to relax into the pose and let the shoulders and spine sink to the floor. I do think that the pose is a nice transition from Savasana, but the shoulder things remains a challenge for me, and I suspect it may be a challenge for some other students. The author addresses this and talks about the importance of keeping the shoulders in a symmetrical position.
irenem
See, everyone can blame their anatomy for limitations...but then you stop and remember whos in charge here, your body or your energy? Does your body determine your energy or is your body listening for instructions that your energy is offering? Thus, Paula - your bountiful chest is not an issue - you are pressing to the side of your rib cage not on top of your chest! Pamela - tight hips? This pose was MADE for that relief! You are lucky to start out with a tight feeling so you can truly relish the hip release! Irene - stop looking at things that convince you that you are lopsided or limited...unless you want to prove your chiropractor right! ANd PS : try pulling the collarbones wide apart and those shoulderblades WILL touch the ground. Decide who is in charge here, your body or your vibration by asking yourself which answer is more EMPOWERING, not which one is "true" by proof and validation!
Rhonda Uretzky, E-RYT
My favorite part about this pose is bringing the tailbone to the floor. I feel great lengthening of the spine and the relief of the tension in the lower back. Also, the tourniquet effect in that pose is the most pronounced for me. After you release the knee, that rush of the blood is feels great!
Irina
I love pushing my tailbone to the floor also, that with pointing my toes and pushing my heels towards my glutes intensify this stretch for me. I've also found sucking my stomach down on the double leg bend helps me get closer to holding opposite elbow tips.
Erica
Erica, don't point the toes: it contracts the feet, calves and thighs when the feet and legs need to be relaxed! The only thing to hold tight in this pose it is the biceps, all else relaxed. But here's another tip for flattening the spine and intensifying the stretch: if your arms can wrap around your knees and you can hold your opposite elbow tips, use your biceps to both squeeze the legs together and press the legs into the chest;l while you also push the knees outward into the crooks of the elbows, as if you're trying to pull the knees apart ( the arms are holding the knees and legs together so the knees wont come apart) You'll feel the spine flattening and elongating - sooooo satisfying!
Rhonda Uretzky, E-RYT
I was not one to lift my neck, but I was one to lift my legs up using my core in a double leg lift to bring both legs to my chest. I guess I felt that after laying on the mat doing nothing for two minutes that I needed a bit more of a workout. This just led to pain in my lower back and stress on my upper back. I loved the class that I discovered that I could just pull my feet up to my glutes and pull my knees to my chest. This was monumental for me.
I learned to truly embrace the stretch down my spine. Tucking my chin to my throat and looking down at the diamond with my arms while bringing both knees to my chest is the stretch that makes a class for me. I feel like my entire spine is freed up after this pose.