Wind-relieving pose (Pavanamuktasana)
- 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.
- Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
- Hold it there, as you take deep, long breaths in and out. Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip.
- As you exhale, come back to the ground and relax.
- Repeat this pose with the left leg and then with both the legs together.
- You may rock up and down or roll from side to side 3-5 times and then relax.
- Wind-Relieving Pose (Pavanamuktasana) forms a part of Padma Sadhana, a special sequence yoga poses, taught in Art of Silence (Part-2 Course) and DSN Course.
- Strengthens the back and abdominal muscles.
- Tones the leg and arm muscles.
- Massages the intestines and other organs in the abdomen.
- Helps in digestion and release of gas.
- Enhances blood circulation in the hip joints and eases tension in the lower back.
- Avoid practicing Wind-Relieving Pose (Pavanamuktasana) if you are facing the following health issues: high blood pressure heart problem, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems, and after the second trimester of pregnancy.
Reference: http://www.artofliving.org/in-en/yoga-poses/wind-relieving-pose-pavanamuktasana
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