Pawanmuktasana S1 Yoga: Joint-Freeing For Beginners

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

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

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.

Overview

Section 1: Introduction

Lecture 1 Introduction

Lecture 2 Welcome to the Pawanmuktasana Series 1 Course

Lecture 3 What is Pawanmuktasana?

Section 2: Module 1 : Foundation Practice - Lower Body

Lecture 4 Base Position

Lecture 5 Toe Bending

Lecture 6 Ankle Bending

Lecture 7 Ankle Rotation

Lecture 8 Ankle Crank (Left & Right)

Lecture 9 Kneecap Contraction

Lecture 10 Knee Bending (Stage 1)

Lecture 11 Knee Bending (Stage 2)

Lecture 12 Knee Crank

Lecture 13 Half Butterfly (Stage 1 & 2)

Lecture 14 Hip Rotation

Lecture 15 Full Butterfly (Stage 1 & 2)

Section 3: Module 2: Foundation Practice - Upper Body

Lecture 16 Hand Clenching & Wrist Bending

Lecture 17 Wrist Joint Rotation (Stage1-3)

Lecture 18 Elbow Bending (Stage 1 & 2)

Lecture 19 Elbow & Shoulder Rotation

Section 4: Module 3: Foundation Practice - Neck Region

Lecture 20 Neck Movement Stage 1-3

Lecture 21 Neck Rotation (Circular)

Section 5: Module 4: Movements - by Area

Lecture 22 Grounding

Lecture 23 Mobility and Flow

Lecture 24 Releasing Tension

Lecture 25 Softening the Upper Energy

Section 6: Module 5: Integrating the Practice

Lecture 26 Full Sequence

Lecture 27 How to build a daily practice

Lecture 28 Inner reflection prompts

Section 7: Conclusion

Lecture 29 Thank you by Dr Sadhna Upadhya

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