HomeYoga Asanas : Pawanmuktasana - Part I : Elbow Bending
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Elbow Bending (Kohani Naman)

Kohani Naman is an Indian translation for Elbow Bending pose. There are two variations to this asana. You can learn this asana as below:

Variation I Variation II

Variation I:

  • Remain in Sukhasana or comfortable cross legged pose.
  • Keep the spinal chord and the neck straight.
  • Keep your eyes open.
  • Breathe slow and rhythmic.
  • Stretch forward your arms to shoulder level.
  • Keep the arms stretched straight, palms open towards the ceiling and straight fingers.

  • Bend both the hands to touch the shoulder with your palms.
  • At this time your palms should be towards the face. Hold your hands in same position for some time.
  • Bring back the hands in straight position.
  • This is the first cycle of practice.
  • Repeat this ten times.

Variation II:

  • Remain in Sukhasana pose.
  • Out stretch your both hands sideways at shoulder level keeping the palm-ceiling ward.

  • Bend your elbows and touch the shoulder with your fingers.

  • Then bring your hands back in the original position.
  • Repeat this ten times.
  • Inhale and stretch your arms then exhale and bend your elbows.

  • Focus on the arms and elbows.
  • Now get back in the primary position.
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Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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