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4 Dynamic Yoga postures

Best 4 Dynamic Yoga postures – Health Benefits of Dynamic Yoga postures

  • Pawanmuktasana Dynamic Yoga

Pavanamuktasana, Wind-Relieving Pose, Wind Removing Pose, or Wind Liberating Pose is an asana. Sanskrit: पवनमुक्तसन ; Pawan – wind, Mukta – relieve or release, Asana – pose; Pronounced As – PUH-vuhn-mukt-AAHS-uh-nuh.

This pose helps to release digestive gases from the intestines and stomach with great ease.

  • Level: Basic
  • Style: Vinyasa
  • Duration: 10 to 60 seconds
  • Repetition: None
  • Stretches: Abdomen, Lower Back, Arms
  • Strengthens: Back, Digestive System, Reproductive System

How to do Pawanmuktasana – Dynamic Yoga postures

  • Lie on your back or in a supine position, with your arms beside your body.
  • Inhale.
  • Exhale, bringing your knees toward your chest and pressing your thighs on your abdomen with clasped hands.
  • Inhale again.
  • As you exhale, raise your head off the floor, letting your chin to touch your knees.
  • Hold this pose as you take deep, long breaths in and out.
  • Daily yoga practice is linked to several physical and mental health benefits
  • Practicing Pawanmuktasana can improve digestion and promote weight loss
  • The Wind-Relieving Pose is also considered as one of the best asanas to reduce belly fat

Benefits of Pawanmuktasana or Wind-Relieving Pose

  • Strengthens abdominal muscles and reduces belly fat.
  • Massages the intestines and other abdominal organs.
  • Tones the arm, leg, and buttocks.
  • Aids weight loss.
  • Promotes digestion and relieves constipation.
  • Back Strengthens.
  • Enhances blood circulation in the hip joints.

How To Do Pawanmuktasana Dynamic Yoga postures

  1. Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.
  2. Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
  3. make sure you tighten the grip of the hands on the upper shins , and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
  4. Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.
  • Marjari asana- Dynamic Yoga

Marjariasana commonly known as Cat Pose and Cat Stretch Pose in English is a back stretching pose. The Sanskrit name Marjariasana, Marjari and asana, where Marjari means cat and asana meaning postureDuring the practice of this asana, the body is stretched in a  similar way as that of a cat and hence the name. there are also several other benefits of Marjariasana, but first, let us know about the steps to practice Marjariasana.

Benefits of Marjariasana (Cat Stretch Pose) 

The health benefits of Marjariasana are as follows :

  • Practicing this asana on a regular basis improves the posture of the body, strengthens the muscles and joints.
  • Gently massages the abdominal region and increase the flexibility of spine, shoulder & neck.
  • Improves blood flow.
  • Practicing this asana is beneficial for women as it tones the female reproductive system, provides relief from menstrual cramps.
  • Vyaghrasana – Dynamic Yoga

Vyaghrasana (Tiger Pose)

Benefits of Vyaghrasana (Tiger Pose)

  1. Practicing this asana loosens the tightened muscles of the back and tones the spinal nerves.
  2. Loosens up the leg and the hip joints.
  3. Stimulates the blood circulation in the body.
  4. Very beneficial for people suffering from sciatica as it relaxes sciatic nerve.
  5. Reduces the excess body fat from the hips and the thighs.
  6. Highly recommended for women after childbirth as practicing this asana tones and massages the female reproductive organs.
  • Surya namaskar – Dynamic Yoga

Those who are from the Hatha Yoga school in Rishikesh know that it is an essential part of the asana practice.

The series of 12 poses of Surya Namaskar are all linked in a Vinyasa. In yoga, we believe that the right step comes on the heels of the right thought.  It is best to learn the steps to the Surya Namaskar from a good Yoga teacher, Yoga Teacher will give you variations which are suitable for your body you can join 300 Hour Yoga Teacher Training in Rishikesh.

Surya Namaskar consists of 7 asanas.  Surya Namaskar performed in a cyclic creating 12 asanas in total. They are as follows:

1. Pranamasana: Surya Namaskar begins by greeting the Sun God in a prayer position while standing upright. It helps in calming down your body and mind.

2.Hasta Uttanasana:

3. Padahastasana : After stretching your abdominal region, Padahastasana further massages your belly. Make sure that you exhale slowly and thoroughly.

4. Ashwa Sanchalanasana: This asana stretches your spine further along with quadriceps and iliopsoas muscles. You can take support from the ground. Raise your head and look forward.

5. Parvatasana: It makes your arms and legs stronger and relieves varicose veins. Breathe out and lift your waist to make an ‘inverted V’ with your body. Try to keep your heels on the ground.

6. Dandasana: The dandasana improves body posture and reinforces your back muscles and spine.

7. Ashtanga Namaskara: Ashtanga Namaskara asana also helps in strengthening your chest, arms, and legs. Exhale and bring your chin down on the ground. Keep your hips up in the air. Your chin, chest, hands, and knees must be on the ground.

8. Bhujangasana: Now, slowly bring your hip down and place your legs as well as midsection on the ground while inhaling. Keep your head up and bend your back. Your body posture will resemble a cobra in this asana. It relieves tension from the back and spine.

9. Parvatasana: Keeping up with the cyclic order, repeat parvatasana.

10. Ashwa Sanchalanasana: Repeat Ashwa Sanchalanasana by lunging with your left leg forward this time.

11. Padahastasana: Repeat Padahastasana.

12. Hastauttanasana: Repeat Hastauttanasana.


Mr. Rajneesh is a founder member of Arogya Yoga School. In his capacity as marketing manager, he has worked in many institutions, promoting yoga worldwide. He monitors online marketing and promotion and has found a deep interest in the field yoga. Because of his passion for it, he is committed to spreading the word about 'Yoga' across the world.

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