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This series of practices improves the flow of energy in the body and mind by releasing the neuro-muscular knots.

Often we view the body and mind as two separate entities. However, the body-mind connection is inseparable – two parts of a whole. Every mental knot has a corresponding physical, muscular knot just as each physical knot has a corresponding mental knot. The aim of asana is to release these binding knots, freeing us in all areas of life.

The PMA3 series specifically targets blockages in the pelvic region and increases flexibility in the ankles, knees, hips and spine. It also moves tension from the shoulder muscles and the spinal cord, stimulates the lungs and heart, balances the reproductive system and revives the endocrine functions, bringing about a sense of vitality and zest to the whole being.
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Wind releasing Pose

Vayu Nishkasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Ensure the knees are in line with the toes and bend them fully.
  • Hold the insteps of feet with the hands by placing the fingers under the soles and the thumbs above.
  • Have the upper arms pressing against the inside of the knees, elbows slightly bent.
  • Raise the chin up and direct the gaze upwards.
  • Extend the spine and open the chest.
  • Hold for a few seconds, then straighten the knees and raise buttocks bringing the head forward toward the knees.
  • Accentuate the length of the spine.
  • Hold for a few seconds, then bend the knees, lower the buttocks, raise the chest and head back in the starting position.
  • Practice 5-10 rounds.

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Abdominal Stretch Pose

Udarakarshanasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Place the palms of the hands on the knees.
  • With the help of right hand, gently push the right knee to left foot.
  • Press the left knee in towards the right leg.
  • Simultaneously turn the head towards the left to gaze over the left shoulder.
  • Lightly squeeze both knees towards each other to compress the abdomen.
  • Hold for a few seconds then raise the right knee back to the squatting position.
  • In the same way lower the left knee to the right foot and gaze over the right shoulder.
  • Practice 5-10 rounds.

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Crow walking

Kauva Chalasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Place the palms of the hands on the knees.
  • Take a small step forward with the left foot and simultaneously lower the right knee towards the floor.
  • Raise the right knee and take a small step with the right foot, lower the left knee towards the floor.
  • Take 10-30 steps then rest in a relaxation pose.

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Salutation Pose

Namaskarasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Have the knees fully bent and separated.
  • Join the palms together in front of the chest in the prayer gesture.
  • Keep the arms between the knees throughout the practice.
  • Using the elbows press against the inside of the knees to separate them as wide apart as comfortable.
  • Open the chest, raise the chin slightly and relax the face.
  • Hold this position for one breath.
  • Straighten the arms and stretch them forward, draw the knees in together gently pressing on the outside of the arms.
  • Simultaneously press the chin towards the chest.
  • Hold this position for one breath.
  • Repeat 5-10 rounds.

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Chopping wood

Kashtha Takshanasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Have the knees fully bent and separated.
  • Clasp the fingers of both hands together and place them above the floor between the feet.
  • Straighten the arms and keep them straight throughout the practice.
  • Imagine the action of chopping wood and raise the straightened arms up towards the ceiling, stretch the spine long.
  • Gaze up to the fist.
  • Make a downward stroke with the arms, as if chopping wood.
  • Simultaneously, expel the breath and make a ‘Ha’ sound.
  • This completes one round, practice 5-10 rounds.

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Rowing boat

Nauka Sanchalanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Imagine the action of rowing a boat.
  • Bend elbows and make gentle fists with the hands, as though grasping onto oars.
  • Reach the arms up, lengthening the spine.
  • Bend forward from hips and stretch the arms out towards the feet.
  • Bend the elbows bringing the hands back to the shoulders and lean the torso back.
  • Straighten the arms, elongate the spine and fold forward.
  • Practice 5-10 rounds this way.
  • Reverse the direction and repeat for same number of rounds.

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Churning the mill

Chakki Chalanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Separate the legs as wide apart as comfortable.
  • Interlock the fingers of both hands and straighten the arms horizontally, keeping the shoulder height throughout the practice.
  • Bend forward from the pelvis and lengthen the arms and torso in front.
  • Pivot to the right so that hands pass above the right toes.
  • Continue a rotating movement leaning the body backward and arms to centre.
  • Then move from the pelvis over to the left, extend the hands forward above the left toes.
  • Cycle through the centre leaning as far forward as suitable then continue to the right.
  • The straightened arms and upper body move in a circular motion likened to churning a mill.
  • Practice 5-10 rotations clockwise and 5-10 rotations anti-clockwise.

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Dynamic Spinal Twist

Gatyatmak Meru Vakrasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Separate the legs to a comfortable distance.
  • Keep the knees and back straight.
  • Raise arms to the sides at shoulder height.
  • Keeping the arms straight twist to the left and bring the right hand towards the left foot.
  • Stretch the left arm behind the back as the trunk rotates further to the left.
  • Keep both arms in a straight line.
  • Turn the head to gaze at the left fingertips.
  • Return back to centre arms at shoulder height.
  • Turn to the opposite side bringing the left hand towards the right foot.
  • Keep the right arm straight and stretched behind the body, aligned with left.
  • Twist the torso to the right and turn the head to gaze at the right fingertips.
  • Return to centre.
  • This completes one round. Practice up to 10 rounds, gradually increasing the speed.

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Pulling rope

Rajju Karshanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Keeping the eyes open, imagine a rope hanging in front of the body.
  • Make gentle fists with the hands, straighten both arms resting them on the thighs.
  • Raise right arm up towards the ceiling as though grasping the imaginary rope.
  • Gaze up at the fist.
  • Keep the elbow straight and slowly pull the right arm down, lowering the arm with power, as though lifting the weight of the body up the rope.
  • Let the eyes follow the downward movement of the arm.
  • When the hand reaches the thigh, raise the left arm and practice in the same way.
  • Alternate the right and left arms for 5 to 10 times.
  • Rest in Base Position (Prarambhik Sthiti).

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