PAWAN MUKTA ASANA & MEDITATION



PAWAN MUKTA ASANA


Pavan Energy

Mukta Liberating

Aasana Posture


Preparation for Meditation Asanas


PMA I ) All joints

https://youtu.be/HzQU4lQUnwA

PMA II) Hip & Neck 

https://youtu.be/HHNo_AQT50o

PMA III ) Whole Body

https://youtu.be/28MQuj_TC78


PAWAN MUKTA ASANA I

https://youtu.be/rv7Ocgqxjgw


This simple practise liberates energy, that is often blocked in our joints first, from toe to top. 


It is for beginners and advanced, also to start again after a pause. They are good for young and old people. 


PMA I can bring nearly everybody in every sitting asana, if done daily, for a longer period of time. 


They are anti rheumatic and anti arthritic and have some similarities with certain Qi Gong exercises. 


The healing effects of PMA Ì-III are scientifically proven. 


In addition there are great asanas in PMA II & III, which will also help to improve the flexibility of our hips and strenghten the muscles of our belly and lower back, which are a must for proper sitting.


The asanas in PMA II are more practical, if you cannot sit in shukasana. An alternative is to keep the leg you don't move long, stretched out, in front of your body.


Never underestimate these simple movements, only because they are simple.


SHAVASANA 


Relaxation after Asana 

Here body parts

https://youtu.be/UDC9sRGKHY4



Breath 27:1


After the relaxation of the body parts, instead of centering your awareness in the chest, you can also start to become aware of your breath and start counting the breath backwards from 27 to 1. 


Tell yourself mentally 

I breathe in 27, I breathe out 27

I breathe in 26,, I breathe out 26

I breathe in 25, I breathe out 25

until you reach 1


When you fell asleep or are carried away from counting and forgot the next number, start again with 27. 


You can also count from 54 to 1 or from 12 to 1. Stay awake and bring your whole awareness to your breath and the counting. Only breathing and counting. 


You can make each shavasana version alone, but also both togeather. No matter how, they can always be imbedded between the introduction and the end (1 minute silence in the center of the chest or anahatha in the spine on the hight of the heart).


MEDITATION ASANAS 

https://youtu.be/baqd3_O5sdY






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