Granthimuktásana – Knot Loosening Posture

(The following is a Brief Study of an Asana. A more complete version can be accessed in the Ananda Marga Asana Guide which is currently available for no charge. )

Primary Objective of the Ásana

This ásana helps the yoga practitioner to maintain good all round health and in some instances can mitigate mild paralysis. It can strengthen the nervous system and joints.

Repetitions: 4 times on each side

Length of hold: 8 seconds

Breath: continuous

Steps of practice	Further details & rationale
1. -Stand in Tadásana. -Hold your left ankle with your right hand. -Inhale and raise the left foot toward your right nostril. – At the same time raise the left hand straight upwards.	-The standing base foot should be pointed as straight aheadas is possible for you. – Keep the tailbone long and the navel in. – Do not force your toe to your nose. Raise the foot as high as is comfortable. See modifications if this is challenging.
2. – Exhale and try to hold the position for up to 8 seconds, breathing normally. -In the same way switching legs, touch the right big toe to the left nostril. This makes one complete round. -Practice four rounds.	-Focusing the gaze on a point may help with maintaining the balance. -There is no breath holding in Granthimuktásana.

Preparatory Steps

Grounding poses such as Tadásana/Mountain, Padahastásana/Arm and leg, Sahaja Utkatásana/Simple chair..
Shoulder openers like Karmásana/Action pose, Gomukhásana/Cow’s head.
Hip openers like Janushirásana/Seated single leg forward fold, Twisting Knees Bent Namaskar.
Practice Granthimuktásana/Knot-loosening balance pose in a seated position.
Lean the upward extended arm into the wall.

Considerations

Safety essentials

Do not strain the body. Listen to the wisdom of the body.
Please feel comfortable with modifications.

Common misalignments

The limbs that are lifted are from the same side. Sometimes opposite limbs are lifted.
The knee is dropped instead of parallel or higher.
The body spinal alignment is not erect.

Modifications