Muscle Fascia Release set programme (PAWANMUKTASANA) Rheumatoid prevention set .
Muscle fascia release 12 set full programme ..
BEGINNING Preparations .
Stand in Mountain Pose . breathe in and round till , Hands in prayer pose.
this helps Body/mind connection to centre , Harmonises the nervous system .
Open the handsfrom prayer pose put hands Mountain pose hands by the side in a triangle posture
in ( Tadasana ) Cultivates a sense of strength and stability and releases and blockages from the energetic system causes by stress on the body .
LIMBERING UP EXERCISE . ( PAWANMUKTASANA ) 12 SET PROGRAMME . rheumatoid prevention method.
1 , Begin in mountain pose , drop chin to the chest , rotate the head in a circular path to the right 3 x
elongate the head in the middle , be careful not to lean backwards with the head .
2 , Float arms up to shoulder height , palms facing down , swing the arms behind, and out to the sides of the body do this 5 x to loosen the shoulders , then roll the shoulders back and forwards 5 x
then alternate left and right shoulders 5 x .
3 , Rotate wrist joints 5 x then alternate , Open and close the hands 5 x then make Claw with hands open and close 5 x , to complete the move shake the hands up to shoulder height and then relax to sides of the body . relax the face and body mouth stretch ..
4 , Raise onto the balls of your feet , keep your weight even in between the big toe and the little toe ,
lower back onto your heels and sink slightly behind bending the knees , take care to keep your knees over and behind your toes as you sink inline .
5 , Raise your left leg knee to horizontal in front of your body waste height , lift the foot horizontal to the ground , from the heel push leg to ground and flex and extend you ankle joint rotate your ankle in clockwise direction 10 x and repeat opposite way . shake leg out behind the body .
6 , stand shoulder width and place arms in a triangle , keep top half body still , move hips in small circles clockwise 5 x then alternate .
7 , stand shoulder with with hands pointing as a triangle at the sides , tuck the pelvis back and forwards keeping the top half still . ( Sacrum pump ) repeat 5 x . stand up and place hands on hips breathe in to chest like a robin filling the chest up , lower the chin to chest hold for few seconds then release and repeat 5 x
8 , lower your chin to your chest relax your shoulders and vertebrae by vertebrae start to peel down the spine rolling down the spine opening each segment of the spinal cord , from there bend the knees open the hips ankle and feet until the spine is completed at the sacrum , push from the ground and roll back up the path of the vertebrae till standing repeat 3 x
9 , From mountain pose stand with hands on Hips rock rolling onto the balls of your feet and toes and back onto your heels , keep the length through the spine .
10 , Keep your feet grounded roll up onto balls of your feet , keep the heels off the ground and start to bounce action , have awareness of the ( Fascia releasing ) letting got of all muscle connection freeing the joint , have the balls of the feet connected to the ground and the heels off the floor while you bouncing ,
11 , From bouncing action , continue into small jumps , keep ankle and knee joint soft , if there is any pain when you do this or the action is too strong leave this exercise out and prepare to stand .
12 , stand in mountain pose place hands at abdomen level , men left hand with right on top , women right with left on top . remain here for 60 seconds to close the set and let the body settle .
. set complete .
information on the health benefits of practice the Pawanmuktasana
set .
Effects of PMA in the physical body
The principle of movement, vata (that which moves things) , can be seen in all the activities of the body. In the work of the nervous system, muscles, joints, circulation, digestion ect . There are different degrees of activity and this shows how alive the body is. Where there is plenty of activity or movement there is life. Where there is no movement or activity there is decay and death. We are somewhere in between these two states. PMA helps to generate, perfect and harmonize the movement or activity in the physical body. We will see this through the effects of PMA on the muscle and joint activity and the venous and lymphatic circulation.
Effects of PMA in the muscle
The muscle activity is very complex. Therefore, in this paper, we will emphasize the effects of PMA on two important reflexes: the stretch reflex and the lengthening reflex, the tone of the muscle and its relation with physical tension.
The main component of the stretch reflex are the muscle spindle receptors that detect the change and rate of change in the length of muscle fibre . This helps in the control of the muscle length through a feedback device. So if the muscle is stretched, the spindle receptor will be stimulated, activating the reflex to produce a reaction of contraction to counteract the stretching forces. In the lengthening reflex, the receptors are the Golgi tendon, organs that detect the tension applied to the muscle tendon where there is a contraction or a stretch of the muscle
The lengthening reflex is opposite to the stretch reflex and its stimulation produces a relaxation response instead of a contraction response. This means that while the stretch reflex is excitatory, the lengthening reflex is inhibitory . The lengthening reflex prevents tearing of the muscle or Avulsion of the tendon from its attachment to the bone, thus protecting the muscle and other soft tissue from excessive tension.
The stretch reflex is very important for the muscle tone which is defined as the resistance of the muscle to stretch. This is a state of long-term, steady contraction of the muscle or a residual degree of contraction when the muscles are at rest. The muscle tone is in-between the state of flaccidity, where there is no contraction at all, like in denervation, and the state of spasticity where there is over stimulation of the muscle that keeps it in maximum contraction.
The reflexes just mentioned and the tone of the muscles are very important in the control of posture and movement, which are very complex and require a great deal of integrity, coordination and cooperation between the central nervous system, the nerve pathways and the different groups of muscles. This is a completely unconscious process and when we are at rest and think that there is nothing going on, it actually happens that there is a great deal of activity taking place to keep us in a certain position, even during sleep.
There are many things involved with movement and there are different groups of muscles that have to act in cooperation to be able to produce an adequate response. The muscles that are involved with the movement itself are called agonists or protagonists; muscles that oppose their activity are called antagonists. The group of muscles that are not directly involved with the movement but cooperate with it are called synergistic muscles, and finally there is a group of muscles that keep the body still and steady to give a base for movement to take place which are called fixation muscles.
Now if we take a look at the first part of the PMA series or anti-rheumatic exercises , we can see how a great many muscles are used and stimulated in a very systematic and relaxed way. There is minimum contraction (without tension) to tone up the lengthening reflex, and when a group of muscles is contracting, the antagonists are stretching to stimulate the stretching reflexes. There is also maximum stretching to develop flexibility which affects the tone of the muscles, bringing them to the lowest possible state of contraction and, in this way, releasing physical tension that is reflected in a very high muscular tone.
Through different movements of flexion, extension and rotation, the various groups of muscles are stimulated and their function is regulated. One may think that these exercises are not different from gymnastic or aerobic exercises, but there is a great difference. When PMA is practised with full awareness and concentration of mind, one is able to break down each movement and be aware of which group of muscles are contracting, which are being stretched, which are being used to keep the body steady and still.
When one feels that the body is resisting to certain stretching, one is aware of the resistance to these movements or over stimulation. Here the protecting reflexes are being stimulated. Even if one has no knowledge of physiology and what is going on microscopically, there is awareness that something is taking place to stop one from harming oneself. POSTURE are meant to be done without strain, pain or tension because the moment strain occurs we know that we must stop. This also helps us realise our limitations and protect ourselves from over-stimulation and over-exertion.
Besides this, the systematic and conscious performance of any activity stimulates different areas of the nervous system involved with posture and movement like the pyramidal system, spine, mid brain, basal ganglia, cortex and cerebellum.
Effects of pawanmuktasana on the joints
PMA affects many articulations of the body, but here we will deal only with the effects on the synovial joints. The synovial joints are very complex and also very common in the body. They are found in the ankles, knees, hips, wrists, toes and fingers, etc. Three structures are very important in this kind of joint: the articular capsule, the articular cartilage and the synovial fluid. The articular capsule is comprised of a very sensitive lining called the synovial membrane which consists of lax connective tissue externally. Internally it is covered by flattened cells composed of villus-like processes and oval cells that are supposed to be involved in the process of synovial fluid secretion. This membrane also has an immune function with phagocitic cells that remove debris produced by wear and tear. This membrane is very much vascularized and inervated
The articular cartilage is a white fibro cartilage, usually hyaline, that covers the articular surfaces, helping in movement and protecting this surface. This cartilage is not irrigated and depends very much on the fine delicate vessels in the underlying bone and the synovial fluid for its nutrition and re-cycling. The synovial fluid is a dyalisate of blocked plasma or transudate. It has a lubricating, nutritive and protective nature. It is partly produced by the synovial cells and is reabsorbed by the villi and by apertures or stomata between the surface cells. This process of reabsorption is very much accelerated by movement
The process of lubrication is very important for the proper function and maintenance of the joint, and this depends mostly on movement. When the joint is moved, the fluid is impelled between the bearing surfaces and is kept there when the joint is at rest. The cartilage has very small pores that communicate microscopic spaces with the synovial cavity and they are filled with fluid. When there is pressure, the fluid is expelled, and when the joint is at rest, the small spaces are refilled. In this way, working as a sponge, the cartilage is lubricated
When practising PMA, especially the anti-rheumatic series, the joints receive a very gentle movement that helps the process of nutrition, protection and elimination. With time and practice the range of movement is improved. This brings lubrication to areas of the joint that due to misuse had never been properly exposed to the synovial liquid, revitalizing the tissue and protecting it from degeneration due to excessive pressure, friction and not enough lubrication.
The exercises done in the PMA series do not exert any pressure or excess weight on the joint because the movement is not performed to develop muscles by overstimulating them, but to produce actual movement of the joint, using only the weight of the part of the body concerned. So in the PMA series the joints are mobilized safely to stimulate the circulation of synovial fluid, its secretion and absorption. This improves the process of lubrication and, at the same time, revitalizes the tissues, improving nutrition and elimination of waste products and protecting them from degenerative changes due to normal or abnormal activity.
Effects of PMA on the venous and lymphatic system
The venous circulation and the lymphatic system are very important in the process of elimination of waste products from the body. They transport waste material to the heart to be pumped to eliminative sites of the body, like the kidneys and skin. The lymphatic system is also very important for the process of nutrition, bringing the fatty acids from the intestines where they are absorbed, to the systemic circulation. Furthermore it is also important for the immune function, because lymphocytes enter the circulation mainly through the lymphatics.
The venous vessels do not have smooth muscle walls and, therefore, they have the capacity to dilate and act as a reserve of blood. However, this also means that there is no way the vessels can pump the blood they contain and, worst of all, the venous circulation takes place against the force of gravity. Nevertheless we have a system of 'venous valves and a muscle pump' to solve the problem. The venous valves stop the blood from circulating downwards, following the force of gravity, and the muscle pump which is made by the muscles of the legs squeezes the veins to stimulate circulation or movement towards the heart.
So, contraction of the muscles of the legs propels the blood to flow, and the venous valves make the flow go towards the heart. When the muscles are not used, as in the case of convalescent patients or people who work in sitting or standing positions for many hours a day over a period of years, the flow of blood stops. This dilates the veins excessively and damages the venous valves, giving rise to diseases like varicose veins. The flow of blood is inadequate, even if there are no varicose veins, which means that the process of elimination is impaired, allowing the waste material to accumulate.
By regular practice of PMA, the muscle pump is kept in shape, the veins are massaged, the circulation and flow of blood is stimulated, allowing adequate nutrition and elim-ination functions to take place in the whole body.
A similar process takes place in the lymphatic system. The lymphatic channels also have valves that prevent the lymph from flowing downwards, following the hydrostatic pressure. There is also an intrinsic lymphatic pump due to the presence of smooth muscle cells, but this intrinsic pump is helped very much by the extrinsic pump which is made by contraction of the muscles, movement of the parts of the body and compression of the tissues and arterial pulsation . All these factors that form the extrinsic lymphatic pump are stimulated through regular practice of PMA.
