Pawanmuktasana

The name pawanmuktasana is derived from Sanskrit words; pavana meaning wind, ‘mukta’ which means to release and asana meaning posture.

Introduction: Lie on your back with your feet together and arms beside your body. Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands. Keep the other leg extended and straight. Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee. Hold the posture for 30 seconds. Breathe normally if you can’t hold the breath. As you exhale, come back to the ground and relax. Repeat this pose with the left leg and then with both the legs together (as in image). When performing this posture with both legs together, you may rock up and down or roll from side to side 3-5 times and then relax.

Benefits:

• It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system releasing trapped gases and improving digestion.
• It strengthens the back and abdominal muscles.
• It improves the circulation of  blood in the hip area.
• It eases the tension in the lower back.
• It stimulates the reproductive organs and massages the pelvic muscles. It also helps to cure menstrual disorders.
• It helps burn fat in the thighs, buttocks and abdominal area.
• It helps to stretch the back and neck.

Caution:

• Persons suffering from high blood pressure, heart problems, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems should avoid this asana.
• This asana must not be practiced by pregnant and menstruating women.