Pawanmuktanasana  
Wind Relieving Pose 

This pose celebrates Vayu, the Lord of the Wind. (Vayu is a synonym for pavana, and both are associated with prana.) In the Vedas, Vayu is the deified wind, or the breath of the gods… When we practice Pawanmuktasana, we affect the pranic body, particularly the pranamaya kosha or energy sheath.

​Benefits:

• Strengthens the abdominal muscles
• Massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion.
• Strengthens the back muscles and tones the muscles of the arms and the legs.
• Improves the circulation of blood in the hip area.
• Eases the tension in the lower back.
• Stimulates the reproductive organs and massages the pelvic muscles.
• Helps to cure menstrual disorders.
• Tones the thighs, buttocks, and abdominal area.
• Stretches the back and neck.

 
Cautions:

• avoid if you have hyperacidity, hernia or slip disc.
• Keep the knee to the side of the belly if pregnant or avoid.

 
Method:

1. Lie flat on your back
2. Bend the right kneee and hug the leg into your body
3. exhale, pressing the thigh into the abdomen. Clasp your hands around your shin.
4. Chin needs to be slightly towards the chest to activate the thyroid gland
5. Toe of the left leg points upwards without straining the ankle to keep the leg spuare.
6. Hold the asana while you breathe deeply into the belly..
7. Exhale as you release the leg.
8. Repeat with the left leg hugged into the body.
9. Release the pose after you rock and roll from side to side about three to five times. with both knees hygged into the body.
10. Relax.

 
Variations:

• Lift the forehead to the knee
• Lift the long leg up off the floor
• Make circles with the feet, loosening the ankles