Joint-Freeing Movements (Pavanamuktasana) - 60 min practice video

The blog below supports the Therapeutic Movement practice video above.

Gentle Joint-Free Movements: A Meditative Yoga Practice

In this practice, we focus on small, mindful movements to release tension, awaken the joints, and reconnect with the body. Often referred to as pavanamuktasana or “wind-freeing motions” in yoga, these movements help release stagnation and tightness, promoting circulation, mobility, and calm presence. The beauty of this practice lies in its quiet, introspective nature - allowing us to move slowly, meditating with each breath and sensation.

This can be a wonderful practice simply as a meditation on embodied awareness, or to help create space to take us into a further physical practice. 

Arriving and Settling

Begin by finding a supported, upright position. Sit on the front edge of your seat, feet grounded under your knees. If you need extra support, place something under your feet or lower yourself slightly into a chair-friendly version of Child’s Pose.

Close your eyes if it feels comfortable, and take a few deep, intentional breaths. Notice the natural rhythm of your exhale, allowing tension to release. Bring your hands to your belly or rest them gently on your thighs, meeting the subtle rise and fall of your breath. This is your invitation to simply arrive and be present, without expectation, analysis, or judgment.

Awakening the Joints

The practice begins with slow, gentle movements designed to attend to each joint. You might start with subtle rocking of the spine, feeling weight shift through the sitting bones and heels. Move the body quietly, exploring the edges of your comfort without forcing anything. Shoulder rolls, tiny chin movements, and soft rotations of the head awaken the upper body, while mindful shifts in the pelvis and lower back create space and ease in the lower body.

The focus is inward, tuning into the breath and the sensations of each joint. The movements are quiet and deliberate, helping release tension that accumulates from daily stress while allowing the spine and muscles to find their natural range.

Flowing Through Breath and Motion

As you continue, explore gentle movements of the arms, hands, and fingers. Let your diaphragm and breath guide the motions rather than forcing effort from the limbs. Circling of the pelvis and lower back encourages awareness of the sacroiliac and hip joints, while small shakes of the legs and rotations of the ankles awaken the lower extremities.

Notice the interplay between inner and outer movements, how the body organises itself around the spine, hips, and diaphragm. Allow each motion to be an opportunity to meet the present moment fully, without striving or overthinking.

Returning to Stillness

Once you’ve moved through the joints and encouraged circulation, find a moment to arrive in stillness. Bring your hands together at your heart, letting your head drop slightly if comfortable. Draw attention inward, feeling the subtle energy and presence in your body. Even a few breaths here can create a profound sense of calm and grounding.

Gently track your eyes forward, maintaining awareness of the body while reorienting to your surroundings. Allow yourself to transition naturally, carrying this sense of ease, release, and centeredness into the rest of your day.

The Beauty of Quiet Awareness

This practice is an invitation to meet your body with curiosity, gentleness, and patience. By honouring each joint, breath, and subtle movement, you cultivate not only flexibility and mobility but also mindfulness and calm. Even short sessions like this one can create pockets of clarity and ease, reminding us of the body’s remarkable capacity to support and nurture us.

If you'd like to study more on therapeutic practices I invite you to look at my Therapeutic Somatics for Yoga Teachers certification. The 170 CPD hours are made up of my Somatics for Yoga Teachers course and Yoga & Somatics for Healing & Recovery.  My Whole Health platform also offers an entire archive of pre-recorded Therapeutic Movement practices to follow.