Pawan Muktasana (Hand Series)


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You must have seen our earlier Pawan Muktasana series on leg in our previous post.

Now lets see the hand series of Pawan Muktasana

Exercise 11 : Hand clenching

hand clenching.png

Hold the arms straight out in front of the body, so they are on the same horizontal plane as the shoulders.
Stretch and tense the fingers of both hands.
Close the fingers over the thumbs to make a tight fist.
Again stretch and tense the fingers.
Repeat this movement 10 times.

Exercise 12 : Wrist bending

Wrist bending .png

Maintain the same position as in exercise 11.
Bend the hands at the wrist, as if you are pressing the palms against a wall, with the fingers pointing upward.
Then bend the hands at the wrist and point the fingers downward.
Again point the fingers upward.
Repeat 10 times.

Exercise 13 : Wrist joint rotation

Wrist joint rotation.png
Stay in the same position as exercise 12 but with only the right hand extended.
Clench the right fist and rotate it clockwise 10 times from the wrist.
Then rotate the fist anti-clockwise 10 times. Repeat the same movement with the left hand. Extend both arms in front of the body with the fists clenched.
Rotate the fist together 10 times clockwise and then 10 times anti-clockwise.

Exercise 14 (i) : Elbow bending

Maintain the same position as exercise 13 but hold both arms oustretched with the hands open and the palms uppermost.
Bend both arms at the elbows, touch the shoulders with the fingers, then straighten the arms again. Repeat this exercise 10 times.
Elbow Bending.png

Exercise 14 (ii) : Elbow bending

Perform the same exercise but with the arms extended sideways.
Do this 10 times.

Exercise 15 : Shoulder socket rotation

Shoulder socket rotation.png
Stay in the same position as exercise 14 Р(ii). Make a circular movement from the shoulder joints, keeping the fingers in contact with the shoulders. Do it 10 times clockwise, then 10 times anti¬clockwise.
Try to make the circular movement of each elbow as large as possible, bringing the two elbows in contact with each other in front of the chest.

 

Exercise 16 (i) : Neck movement

Neck Movement.png
Assume the base position. Slowly move the head backwards and forwards 10 times.

Exercise 16 (ii) : Neck movement

Neck Movement-2.png
Slowly tilt the head to the right and to the left, first while facing directly forward and then while turning the head to the left and right.
Repeat both methods 10 times.

Exercise 16 (iii) : Neck movement

Slowly rotate the head in as large a circle as possible 10 times clockwise and then 10 times anti-clockwise. Do not strain.

Benefits
All the nerves connecting the different parts of the body with the brain must pass through the neck. This vital crossroad is exercised and toned by the above movements.

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