Discover the Power of Pawanmuktasana

The Science Behind Pawanmuktasana

Yoga is an ancient science and he Pawanmuktasana series has many benefits. Satyananda believed they help prevent arthritis by stimulating blood flow and increasing the flow of synovial fluid in the joints. He also thought that the ligaments get more supple and with practice, the range of motion can improve. Exercises also act on the blood circulation in the veins and in the lymphatic system whose role in eliminating waste is crucial. And when prana flows freely in the body it also flows better in the mind. The result is sharper thoughts and deeper meditations.  

What is Synovial Fluid and How Does it Work? 

Synovial fluid is found in many joints of the body. These joints provide the body's main movements such as walking, running and lifting and are present in all major joints like the shoulders, knees, hips, wrists, and elbows. They are the primary type, responsible for most of the body's mobility.  

The job of this fluid is to lubricate the cartilage of the bone joints and provide nourishment through diffusion. As an example – a healthy knee contains about 1/3 of a teaspoon of synovial fluid.  

It is made from an ultrafiltrate of blood plasma and is regulated by the synovium. Synovium is a thin connective soft-tissue membrane that lines the inside of some of your joints. They protect joints and help them move smoothly. Together with the bone, articular cartilage, tendon, ligament, and the fibrous capsule, it is an important component of the tissues that form an integrated joint. 

Lubrication: Synovial fluid acts as a lubricant, reducing friction between the cartilage surfaces of the joint. This lubrication is essential for smooth, pain-free movement and prevents wear and tear on the cartilage. 

Nutrient Supply: The fluid provides essential nutrients to the cartilage, which does not have a direct blood supply. These nutrients are crucial for maintaining healthy cartilage and promoting its repair and regeneration. 

Shock Absorption: Synovial fluid helps absorb shock and distribute loads evenly across the joint surfaces, which reduces the stress placed on any single part of the joint. This helps prevent damage and maintains joint function. 

Removal of Debris: It helps in the removal of metabolic waste products and debris from the joint cavity, maintaining a clean environment that supports joint health and function. 

Why is Gentle Exercise Good For Us? 

Physical activity stimulates the production of synovial fluid and disperses it around the joint evenly:
It helps prevent stiffness, keeps joints agile, and promotes the circulation of nutrients to joints.  

Gentle, non-weight-bearing exercises are highly beneficial for joint health:
Particularly for individuals with joint issues or those who are recovering from injuries. By exercising with care, we also lessen the risk of injury or falling. 

Bones need strong muscles for support:
Not exercising weakens those supporting muscles. Weak muscles put more stress on joints. Exercise also delivers nutrients, like vitamins and oxygen, to all parts of the body and nourishes the fibroblast cells which play an important role in regulating inflammation. 

Exercise reduces stress:
Stress decreases collagen and hyaluronic acid production and causes existing collagen fibres to break down. Exercise decreases stress, which increases oxytocin and lowers cortisol—key hormones that have been thought to relieve pain of joint and muscle. Oxytocin can also help us bond with loved ones and can be released through touch, music and exercise. Cortisol is an essential hormone that affects almost every organ and tissue in your body. It plays many important roles, including regulating your body's stress response, suppressing inflammation, helping control your body's use of fats, proteins and carbohydrates, or your metabolism.  

Exercise increases joint movement:
Lubricin in our joints is the most lubricating and anti-adhesive molecule in the human body. Lubricin molecules coat the cartilage surface. It increases with joint movement. In healthy joints, lubricin molecules cover the cartilage surface to lubricate the boundary of the joint and inhibit protein and cell attachment. Exercise also activates collagen, which provides structure, support or strength to your skin, muscles, bones and connective tissues.  

Exercise strengthens the muscles, ligaments and tendons:
When these tissues are strong, they act like a brace to protect the joint and lessen pressure on weakened joints. For example, the quadriceps muscles in your thighs support your knee joints, and strong muscles in the lower back can protect your spine and hip joints. By strengthening these muscles, you reduce the load on your joints and decrease the risk of injury and pain. 

Exercise reduces Inflammation:
Chronic inflammation is a common contributor to joint pain and damage. Exercise can help combat inflammation by promoting the release of anti-inflammatory cytokines in the body.  

Exercise Increasing blood flow to joints:
Movement gets the heart pumping, which increases blood circulation throughout your body — including your joints. Circulation ensures that the joints are exposed to a steady supply of nourishing oxygen and nutrients, which are vital for repair and maintenance. Additionally, exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed. “It’s basically like taking out the trash,” explains Dr. Hardin. 

Exercise supports joint flexibility:
Regular exercise, especially activities like yoga, tai chi, walking and stretching, can improve joint flexibility. Doing these activities regularly can increase the range of motion in your joints, relieving pain and stiffness. 

Exercise and Arthritis 

Everyone needs exercise, but it's especially important for people with arthritis: 

• Exercise increases strength and makes moving easier.
• Exercise reduces joint pain and helps fight tiredness.
• The key is to start gently - there's no need to run a marathon or swim for miles – simple, moderate exercise can ease pain and help you stay at a healthy weight and when arthritis tries to slow you down, exercise can help keep you moving. (Check with your health care provider first) 

Movement from an Ayurvedic and Chinese Medicine Perspective 

In the 70’s, the Japanese doctor Hiroshi Motoyama studied the Pawanmuktasana. Dr Motoyama, a research scholar specialised in designing equipment to measure subtle energy flows. Here is a summary from his article ‘Investigating Pawanmuktasana - On the basis of the Nadi and meridian systems’ 

The meridians in Chinese Medicine correspond to the Nadis of the yoga tradition. Qi corresponds to prana. The endpoints of each of the main meridians are situated in the extremities of the fingers and the toes. They are called sei points. For example, the sei point of the lung meridian is found at the tip of the thumb. That of the heart meridian is on the inside of the little finger.  

The qi or prana enters and leaves the meridians at these points. The state of the energy in the endpoints reflects that of the flow of energy in the whole meridian. Little exercises like the bending your toes or fisting your hands stimulate the sei points in a way similar to that of acupuncture or acupressure. 

Chinese Medicine also describes gen points or source points. You find these points in the wrists, the ankles and between these joints and the sei points. A disease in internal organs is often detected at the corresponding gen point. Following this logic, doing these rotations of the wrists and the ankles allows to normalise the functioning of internal organs and favour the health of the whole body. 

The knee joints, the hips, elbows and shoulders all have gen points. Thus, they can play a role in the functioning of the internal organs.  

You can find the original explanation of sei and gen points in the Yellow Emperor’s Classic of Internal Medicine. It is more than two thousand years old and contains the basic theory of Chinese Medicine. 

In summary, Motoyama concluded:  

• The meridians and Nadis seem to consist of connective tissue, and the body fluid flowing within this tissue is the physiological counterpart of ki energy or prana. 
• This flow easily stagnates in joints with many bones and ligaments, and this stagnation results in rheumatism or neuralgia.
• Body fluid tends to accumulate and stagnate in the joints, and then the whole body gradually becomes fatigued.
• If any of the twelve meridian flows in the region of the joints deteriorates beyond a certain point, disease will develop in the internal organ controlled by that meridian.
• For these reasons, a series of exercises for fingers, toes, wrists, ankles, elbows, knees, shoulder and hip joints is useful for promoting good ki flow along the twelve meridians, for maintaining a healthy state and preventing disorders, and for curing illnesses.

In Ayurvedic (the science of life) medicine we have Marma points in the body. These are ‘energetic centres’ where the life-force accumulates and flows. The Marmas interact with the chakras and internal organs via the Nadis and Srotas (channels). These points cover both the front and back body, in muscles, tendons, ligaments, veins and joints. It is believed stimulation of these points through movement and pressure releases stagnant energy and stimulates your internal organs, hormones, and other chemicals to help support the needs of your body.  

In both Ayuveda and Chinese Medicine it is believed that in the wrists, the ankles there are energies which correspond to internal organs and rotations of these points helps to normalise the functioning of internal organs and improve the health of the whole body. 

My Personal Reflections on Pawanmuktasana 

On my own journey, the Pawanmuktasana series has supported me through injury and helped me really pay attention to my body and movement and what initially seemed like simple movements gradually revealed themselves nourishing way for healing both body and mind. I've found that these gentle practices offer a perfect balance to the more intense asanas in my yoga routine, especially on days when my energy is low or when my body craves something softer.  

With my yoga teacher hat on – I will often choose a variation of one or all three of the series as a basis to my class warm ups, and if I am teaching those that need to move slowly, I might create an entire class based on the Pawanmuktasana series. Over time, I’ve noticed how this has helped my students with increased strength, joint mobility, less pain and most importantly, a deeper sense of inner calm and connection. 

For anyone new to this series, I encourage you to approach it with patience. The beauty of Pawanmuktasana lies in its simplicity and subtlety, so be mindful of each movement and breath. Even if the movements feel easy, remember that yoga is as much a mental practice as it is a physical one. Allow yourself to tune into the energy flowing through your body, and you might be surprised at the deep relaxation and healing these exercises can bring. 

As I continue to practice and share these techniques, I'm reminded that yoga is truly for everyone—no matter where you are in your journey. Whether you're dealing with joint pain, stiffness, a busy mind, or just looking for a way to connect more deeply with your body, Pawanmuktasana offers a gentle but powerful path forward. My Pawanmuktasana videos will help you get to know Series 1 exercises - I'm excited for you to explore it for yourself and experience the ways it can support your overall well-being. 

With love and kindness, 

Louise