Featured Asana

Janu Naman is from the Pawanmuktasana Series 1. The Pawanmuktasana Series 1 is a contribution from Paramahamsa Satyananda of the Bihar school of yoga. It has a very profound effect on the human body and mind, and so is a most useful tool for the yogi in specialty situations Ilike your specialty project!) and is also wonderful for general maintenance of health. These asana are sukshma vyayama, or subtle exercise. Be mindful of the subtle movement and prana release in the joints as you practice.

Janu Naman is traditionally practiced sitting on the floor with the legs outstretched before you. But it is acceptable to practice in bed as long as the mattress is very firm. It is suitable for someone who is necessarily approaching yoga with caution and awareness and also for a more advanced practitioner who is attending to the detailed workings of the joints and the prana in the practice. It helps to balance and contribute to the cushioning aspects of the knee and hip joint and helps to reduce any gritty sensations in there. If you’re wondering what it looks like in there as you practice, here are a couple nice websites that quickly paint the workings of the knee and the hip.

Janu Naman is especially beneficial for someone who has experienced a stroke, is building their pelvic floor, is starting to think about their core and alignment, who has arthritis or bursitis, who is rebuilding sacroiliac joint stability, and who has vishuddhi and lower three chakra concerns. (Actually, you can access all but sahasrara here, but swadisthana will be most forthcoming.) Much of the rejuvenating benefit from Janu Naman resolves from the unweighted use of the joint; when practiced with awareness healing will certainly occur in the hip and knee joints, especially the knee. During pregnancy it is wonderful to help the legs and pelvis as they are accommodating the changes of the body; use greater arm strength to rest the abdominal muscles. Remember, it is wonderful to USE the abdominal muscles while pregnant, but not straining under load so use your arms quite strongly. If your baby and belly are too big, then use blocks, or practice supine if you’re comfortable.

The Pawanmuktasana Series in general is highly accessible for all walks of life, but I caution those with shoulder tension, neck tension, temporomandibular joint disorder (over tight jaw muscles; grinding of teeth), a tendency toward heachaches, and high blood pressure to be very aware of the muscles that need to be used and focus on relaxing the rest. Relax the throat, slide the shoulder blades down the back. What else can you relax while still doing this pose with integrity and energy in the spine?

There are three ways to practice. All of them differ in how you think about and experience your practice.

1) The focus is on the movement of the joint itself. Let the movement be smooth, slow and flowing. It is important to count the movements. Notice as any extraneous thoughts come to the mind. Do not judge, only notice. Bring the mind to the sense of movement in the joint.
2) The awareness is focused on how the breath works with the movement. Each movement lasts a whole breath. As the breath becomes slower, the movement becomes slower which in turn calms the brainwaves which further enhance relaxation and awareness. This stimulates and balances the pranic energy flowing through the veins.
3) The awareness is focused on the movement of prana in the body. It takes practice to notice this. Just be open to it and at some point you’ll notice a sort of tingling, or warmth, or presence in the body that has been there for some time. You will be able to watch it move and let your practice flow in response to the energy. When this happens, yoga feels so lovely! (Advanced practitioners can consider the use of maha banda, even kumbhaka here.)

Sit in a comfortable, well supported position with the legs outstretched before you. Sit straight and tall. Bend the right knee and clasp the hands under the thigh. Inhale as you straighten the leg and straighten the elbows. Exhale as you squeeze the leg: thigh, heel and all close to your torso. Practice 10 times. Repeat with the left leg. Experience the prana in each breath.

Submitted by Brenda Blakely. Brenda's studio "Beautiful Yoga" is located in Deep Cove. For more information on Brenda's classes go to her website www.beautifulyoga.ca
She teaches many styles of Yoga including Hatha, Upper Level Hatha, Prenatal, Birth Preparation for Couples, Postnatal, Kids, Stroke Recovery, Climbers and Bikers, Yin Yoga.
Our thanks to Brenda for putting this asana together for us and sharing it with our readers.