Relieve Joint Stiffness: Joint Loosening Exercises (Pawanmuktasana Series, Part 1)

Relieve Joint Stiffness: Joint Loosening Exercises (Pawanmuktasana Series, Part 1)

Loosen up your stiff joints and stiff body with this effective Pawanmuktasana routine for beginners, which is designed to relieve joint stiffness and joint pain.

In this first part of the Pawanmuktasana series, we will focus on the anti-rheumatic group i.e. your toes, ankles, hips, fingers, wrists, elbows, shoulders, and the neck.

You don’t need any previous experience with yoga, just a soft blanket and about 20 minutes of your time to go through this joint loosening routine.

This is the order in which you will be doing the joint loosening exercises:

00:00 Base Position
00:49 Toe Bending (Padanguli Naman)
01:35 Ankle Bending & Rotations (Goolf Naman, Goolf Chakra,
Goolf Ghoornan)
06:04 Knee Bending (Janu Naman)
07:25 Half Butterfly Stage 1 (Ardha Titali Asana)
08:09 Half Butterfly Stage 2
10:03 Full Butterfly Stage 1 (Poorna Titali Asana)
10:44 Full Butterfly Stage 2
11:25 Hand Clenching (Mushtika Bandhana)
11:58 Wrist Bending & Rotations (Manibandha Naman,
Manibandha Chakra)
13:25 Elbow Bending (Kehuni Naman)
14:15 Shoulder Rotations (Skandha Chakra)
15:00 Neck Movements (Greeva Sanchalana)
18:21 Shavasana (Corpse Pose)

Enjoy the routine!


Yoga for the Digestive System, Dr. Swami Skankardevananda, 2013 Golden Jubilee Edition

Acoustic Meditation 2 by Audionautix is licensed under a Creative Commons Attribution license (



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