Pawanmuktasana S1 Yoga: Joint-Freeing for Beginners

Name: Pawanmuktasana S1 Yoga: Joint-Freeing for Beginners
Rating: 5.0 (2 reviews)

Release tension, improve mobility & reduce stress with this step-by-step Pawanmuktasana (Wind-Relieving) yoga course.

Created byDr Sadhna Upadhya

Last updated 5/2025

English

What you'll learn

Learners will learn 20 gentle movements from the Pawanmuktasana Series 1 to systematically release tension in every major joint (fingers to toes).
Learners will be able to relieve stiffness from sedentary lifestyles, improve digestion, and reduce stress-related tension
Learners will be able to create custom sequences tailored to your body's unique needs and flexibility level
Learners will be able to build a sustainable 5-15 minute daily routine for lasting joint health and vitality

Course content

7 sections • 29 lectures • 2h 18m total length

Introduction0:50
Welcome to the Pawanmuktasana Series 1 Course1:22
What is Pawanmuktasana?0:50

Base Position0:39
Activate energy flow in your lower body by gently bending the toes. This movement promotes circulation and sensory awareness, initiating the grounding process.
Reflective Question: What sensations did you experience while focusing on your toes?
Base Position
Toe Bending1:04
Activate the energy flow in your lower body by gently bending the toes. This simple movement promotes circulation, awakens sensory awareness, and starts the process of grounding.
Reflective Question: What sensations did you experience while focusing on your toes?
Toe Bending
Ankle Bending0:56
Enhance flexibility and strength in your ankles. This practice aids in restoring balance and stability.
Reflective Question: How did ankle movements influence your sense of balance today?
Ankle Bending
Ankle Rotation1:40
Improve joint mobility through mindful ankle rotations, releasing tension and promoting fluidity.
Reflective Question: What changes did you notice in your ankle mobility after this exercise?
Ankle Rotation (Clockwise & Anti-Clockwise)
Ankle Crank (Left & Right)1:38
Deepen the release in your ankles with this comprehensive movement, encouraging joint health and energy flow.
Reflective Question: How did this movement affect your overall lower body sensation?
Ankle Crank (Left & Right)
Kneecap Contraction2:05
This subtle yet powerful practice involves consciously engaging and releasing the kneecap muscles. It strengthens the quadriceps, improves circulation around the knee joint, and builds neuromuscular awareness. Through repetition, it helps stabilize the knees and prepares the lower body for deeper postures.
Reflective Question: What did you become more aware of during the kneecap contractions?
Kneecap Contraction
Knee Bending (Stage 1)1:56
Encourage joint lubrication and restore natural motion in your knees, preparing your lower body for ease of movement.
Reflective Question: What shifts did you feel in your knees during this practice?
Knee Bending (Stage 1)
Knee Bending (Stage 2)1:19
Encourage joint lubrication and restore natural motion in your knees, preparing your lower body for ease of movement.
Reflective Question: What shifts did you feel in your knees during this practice?
Knee Bending (Stage 2)
Knee Crank2:42
Enhance knee flexibility and strength through circular movements, promoting joint health.
Reflective Question: Did you notice any differences in knee mobility after this exercise?
Knee Crank
Half Butterfly (Stage 1 & 2)4:14
Open the hip joints and relax the inner thighs, releasing tension in the pelvic area.
Reflective Question: What emotions or sensations surfaced as you opened your hips?
Half Butterfly (Stage 1 & 2)
Hip Rotation2:14
Improve hip flexibility and circulation through gentle rotations, aiding in the release of stored tension.
Reflective Question: How did hip rotations influence your sense of mobility?
Hip Rotation
Full Butterfly (Stage 1 & 2)2:27
Deepen the hip opening and promote relaxation in the lower body, enhancing overall flexibility.
Reflective Question: What changes did you observe in your hip area after this movement?
Full Butterfly (Stage 1 & 2)
Module 1 practice test

Hand Clenching & Wrist Bending1:17
Hand Clenching
Release tension from your hands and improve circulation through repetitive clenching and unclenching.
Reflective Question: How did this exercise affect the sensation in your hands?

Wrist Bending
Enhance wrist flexibility and alleviate stiffness through gentle bending movements.
Reflective Question: What differences did you feel in your wrists post-practice?
Hand Clenching & Wrist Bending
Wrist Joint Rotation (Stage1-3)2:49
Promote wrist joint health and release tension with mindful rotations.
Reflective Question: How did wrist rotations impact your upper limb comfort?
Wrist Joint Rotation (Stage1-3)
Elbow Bending (Stage 1 & 2)1:35
Improve elbow flexibility and reduce stiffness through controlled bending exercises.
Reflective Question: What sensations did you experience in your elbows during this movement?
Elbow Bending (Stage 1 & 2)
Elbow & Shoulder Rotation4:21
Elbow rotation
Enhance elbow joint mobility and circulation with circular movements.
Reflective Question: How did elbow rotations influence your arm flexibility?

Shoulder Rotation
Loosen up one of the body’s most tension-prone areas, realigning posture and releasing emotional weight.
Reflective Question: Did anything shift in your sense of lightness or openness?
Elbow & Shoulder Rotation
Module 2 Quiz

Neck Movement Stage 1-37:40
Calm the nervous system and stretch the neck, encouraging clarity and softness—perfect for slowing down.
Reflective Question: How did this neck release influence your mental space?
Neck Movement (Stage 1–3)
Neck Rotation (Circular)3:28
Calm the nervous system and stretch the neck, encouraging clarity and softness—perfect for slowing down.
Reflective Question: How did this neck release influence your mental space?
Neck Rotation (Circular)
Module 3 Quiz

Requirements

No prior knowledge or experience required

Description

This Pawanmuktasana Series 1 course is your guide to joint-freeing yoga for beginners. Learn to release stiffness, boost circulation, and reduce stress through gentle, somatic movements perfect for desk workers or anyone with limited mobility."

Created with the nurturing essence of feminine energy and inspired by The Power of Now by Eckhart Tolle, this course is more than just yoga—it’s a moving meditation to bring you into the present moment, where true healing begins.

In our fast-paced world, we accumulate tension, anxiety, and energetic blockages without even realizing it. Pawanmuktasana (meaning "energy-releasing postures") is designed to gently unlock stiffness in the joints, improve circulation, and awaken your vital life force (prana). Unlike intense yoga practices, this series is accessible to all levels—whether you're a beginner or an advanced practitioner seeking a softer, mindful approach.

Why You Should Take This Course:

Relieve Hip and Back pain with Pawanmuktasana’s wind-relieving poses.

Improve Ankle and Wrist mobility for daily activities.

Effortless Relaxation: Release trapped gas, bloating, and stiffness in the hips, knees, and spine with simple yet profoundly effective movements.
Mind-Body Harmony: Learn to move with awareness, syncing breath with motion to dissolve mental chatter and drop into the now.
Feminine Energy Flow: This practice honors softness, intuition, and fluidity—no forceful straining, just gentle empowerment.
Boost Digestion & Vitality: Stimulate your internal organs, enhance lymphatic drainage, and feel lighter, more energized.
Stress Relief & Emotional Release: Let go of stored tension and experience deep relaxation, leaving you calm and centered.

This is your invitation to move, breathe, and surrender—to unlock freedom in your body and peace in your mind. Whether you're seeking relief from sedentary stiffness, wanting to start your day mindfully, or needing a soothing wind-down ritual, Pawanmuktasana Series 1 will become your sacred self-care practice.

Join me on this journey of release and awakening—your body (and soul) will thank you.

Who this course is for:

Desk Workers
For Anyone recovering from stress or fatigue
Yoga Beginners
For Anyone seeking a daily grounding practice
Elderly or those with restricted body movement

Pawanmuktasana S1 Yoga: Joint-Freeing for Beginners

What you'll learn

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Course content

Introduction3 lectures • 3min

Module 1 : Foundation Practice - Lower Body12 lectures • 23min

Module 2: Foundation Practice - Upper Body4 lectures • 10min

Module 3: Foundation Practice - Neck Region2 lectures • 11min

Module 4: Movements - by Area4 lectures • 45min

Module 5: Integrating the Practice3 lectures • 46min

Conclusion1 lecture • 1min

Requirements

Description

Who this course is for: