This series of practices works specifically on the digestive system. Being the body’s energy power plant, the digestive system is of vital importance to health and well-being. It’s responsible for the breakdown of food, assimilation of nutrients and elimination of waste.

The PMA2 group of asanas stimulates and tones the abdominal organs, increases flexibility in the spine, helps to relieve imbalances in the reproductive system, raises vitality, strengthens the core muscles and is particularly beneficial for indigestion, constipation, acidity, excess wind or gas, and the loss of appetite, diabetes and varicose veins.

The practices require a significant amount of effort and can be quite demanding on the lower back muscles. It is advisable to ensure there is adequate padding under the body, and that these asanas are introduced gradually. For those with back ailments and weak abdominal muscles, some poses may not be suitable; however variations and modifications may be used to protect and support the core. As with all yoga practices, listen to your body and honor it’s needs.

Boat pose

Naukasana

  • Lie in the PMA2 Base Position.
  • Contract the abdominal muscles.
  • Simultaneously lift the head, shoulders, arms and legs off the floor (about 10 cms).
  • Have the hands and feet aligned, the same distance from the floor.
  • Balance the body on the buttocks, keeping the spine straight.
  • Hold for a few seconds then release, slowly lowering the body to the floor.
  • Practice 3-5 rounds taking a few deep abdominal breaths in between each round.

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Mini Boat pose

Modified Naukasana

  • Lie in the PMA2 Base Position.
  • Bend the knees and place the soles of the feet in front of the buttocks, flat on the floor.
  • Rest the hands on the thighs.
  • Engage the abdominal muscles and raise the head, shoulders and back.
  • Simultaneously, slide the hands up the thighs towards the knee caps.
  • Pause at the full lift, appropriate for your body.
  • Slowly lower the torso and the hands, relax the body.
  • Repeat up to 10 times.

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Universal Spinal twist

Shava Udarakarshanasana

  • Lie in the PMA2 Base Position.
  • Take the arms out to the sides, shoulder level with the palms turned down.
  • Bend the right leg and place the sole of the foot beside the left kneecap.
  • Take the left hand to rest on top of the right knee.
  • Gently bring the right knee to the left side of the body, keeping the leg bent and foot in contact with the knee.
  • Turn the head to the right to gaze along the straight arm.
  • Hold the position as long as comfortable then return back to the PMA2 Base Position.
  • Practice with the left leg by taking the arms out to the sides, bending the left knee, right hand on knee, draw the knee to the right, gaze to the left.
  • Practice once more to each side, gradually extending the duration of the held position.

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Sleeping abdominal

Supta Udarakarshanasana

  • Lie in the PMA2 Base Position.
  • Bend both knees and place the soles of the feet in front of the buttocks, flat on the floor.
  • Interlock the fingers of both hands and place the palms under the back of the head, open the chest and keep the shoulders and elbows in contact with the floor throughout.
  • Bring the knees and feet together and slowly lower them to the right, taking the knees toward the floor.
  • Simultaneously turn the head and neck to the left.
  • Hold for a few seconds, then raise both knees to the centre.
  • Slowly lower the legs to the left, turning the head and neck to the right.
  • Hold for a few seconds, then raise both knees to the centre.
  • Repeat 5-10 times alternating between right and left sides.

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Rocking & Rolling

Jhulana Lurhakanasana

  • Lie in the PMA2 Base Position.
  • Bend both knees and bring the thighs towards the chest.
  • Interlock the fingers of both hands and clasp around the shins, just below the knees.

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Leg lock pose

Supta Pawanmuktasana

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Cycling

Pada Sanchalanasana

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