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Contraindications & Precautions:

• If you have spinal disc hernias or disc protrusions, avoid all spinal twisting movements, especially in the areas where a hernia or protrusion has been diagnosed.
• In such cases, simply skip the twisting exercise and rest in Balasana (Child’s Pose) until the next movement.
• If you experience sharp pain, dizziness, or discomfort, stop the practice immediately and rest.
• Always move slowly, mindfully, and within your current range of motion.

This practice is adaptive. If certain movements are not accessible to you, the video provides gentler options and modifications — feel free to choose what suits your body best.

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Before beginning the practice, please prepare the following props if available:
a yoga strap or towel, and a yoga block or cushion.
If sitting in Sukhasana (Easy Pose) feels uncomfortable or if maintaining an upright spine is difficult, you may sit on a yoga block, cushion, or folded blanket to elevate the hips and support proper spinal alignment.

This video includes the first two series of Pawanmuktasana, a classical yogic sequence traditionally practiced at the beginning of a yoga journey.

The First Series focuses on joint mobilization, helping to lubricate the joints, improve mobility, release stiffness, and prepare the nervous system through slow, breath-coordinated movements.

The Second Series works more deeply with energy activation and the abdominal region. It engages the abdominal muscles, gently massages the internal organs, supports digestion, and helps remove energetic blockages while balancing the flow of prana.

This practice can be used as a morning warm-up to awaken the body and mind, or as a gentle evening sequence to release accumulated tension.

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