Unlocking Energy Flow and Healing Through Gentle Yoga

Explore Permutana series 1: 17 postures to unlock energy flow, relieve blocks, and calm the mind through slow, breath-led joint movements.

Learn foundational warm-up from the Pawanmuktasana series with toe bending and ankle bending, focusing on mindful movement, breath coordination, and body awareness to prepare for deeper yoga practice.

Engage in goof chakra ankle wheels to improve ankle mobility and breath control. Rotate each ankle in circles, keep the legs still, and coordinate inhaling toward you and exhaling away.

Perform Pawanmuktasana series 1, exercise 4, a gentle ankle rotation from the Permutana antirheumatic set. Move 5–10 circles in each direction with breath, using cushions or blocks for support.

Practice knee contractions in janu falak series to strengthen the legs, drawing the kneecaps back while coordinating inhale during contraction and exhale during release, first one knee then both.

Practice knee bending in Pawanmuktasana series 1, alternating left and right leg with kneecap contractions, then a two-leg balance to move lymph and support heart health.

Perform Janu Chakra knee wheels from the Pawanmuktasana series to strengthen the knee, quads, and ligaments, promote joint rejuvenation, and activate the energy flow through the leg.

Guide your practice through Ardha tali, a gentle pawanmuktasana sequence that mobilizes the hips and inner thighs, with stage one and two, breath, and energy flow for meditation prep.

Perform ten hip rotations on each side in pawanmuktasana series 1, guiding the knee with your finger and syncing breath to relax the hip, nerves, and mind.

Practice pawanmuktasana series 1 exercise 10 in butterfly pose to relax inner thighs and hips, then perform ten knee presses to deepen meditative asanas and improve circulation.

Explore wrist bending in Pawanmuktasana Series 1, performing ten slow presses with straight elbows while breathing, to energize the hands, wrists, and fingers for computer work.

Practice Pawanmuktasana series 1 exercise 12, a wrist bending drill in a base pose that keeps elbows straight while lifting the hands with fingers up, ten breaths.

Move only the wrists in Pawanmuktasana series 1 exercise 13. Perform ten reps in clockwise and anti-clockwise directions with arms still and shoulders relaxed to relieve wrist and forearm tension.

Master elbow bending (kahoon naman) in Pawanmuktasana Series 1, exercise 14, with ten slow rounds and coordinated breath—exhale back, inhale forward—to improve joint mobility and energy flow around the body.

Perform elbow rotations in pawanmuktasana series 1 exercise 15 to mobilize the kahuna chakra, using slow, smooth breaths and no weight bearing to rejuvenate the joints.

Perform Skanda chakras shoulder rotations in Pawanmuktasana series 1 exercise 16, moving each shoulder in coordinated circular motions with breath, while maintaining a straight spine and mindful awareness.

Practice gentle neck movements in pawanmuktasana series 1 exercise 17, performing ten griva sankalana cycles and slow head rotations to release neck tension while keeping shoulders relaxed.

Promote a free flow of energy through the body with the seated antirheumatic series, guiding toe-to-neck movements, breath awareness, and optional props.