Warm-up/Cool Down for Feet/Ankles/Knees/Hips

"Pawanmuktasana 1 (Anti-Rhuematic Series) are ""subtle exercises"" taken from Asana Pranayama Mudra Bandha by Paramahamsa Satyananda Saraswati that can remove blockages, which prevent the free flow of energy in the body and mind. This series in concerned with loosening up the joints of the body with awareness of the physical movement, integrating the breath with the movement, and feeling for the movement of ""prana"" or energy in the body.  The practices in this series are usually performed from the Prarambhik Sthiti(Seated Base Position) but many can be preformed in other meditation postures, lying down, or while seated in a chair.  Warming up with small, subtle movements allows for gentle joint lubrication and encourages the skater to introvert their focus from outside the body to the small body parts that will be engaged in the upcoming skate. The following are detailed description and steps for performing some exercises from the Anti-Rhuematic series for the feet, ankles, knees and hips.  Additional subtle exercises will be included in upcoming posts and will cover warm ups for the shoulders and neck, as well as additional exercises for the lower back and abdomen. Each exercise should be repeated 5-10 times on each side or each direction where applicable. Before or after your skate, choose one or more exercises from each of the following body parts:

  • Feet/ankles
  • Knees
  • Hips

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