Lie on your back with arms at the side. Lift one leg up, fold it at the knee joint and clasp the knee with your fingers interlocked. Pull the knee up to the chest and keep it pressed. Maintain the pose for 5-7 secs. Inhale, straighten the leg and repeat with the other leg. You can also use both the legs and raise your neck to touch your nose to your knees as a variation.
Steps To Perform The Pavanmuktasana
- Lie on your back with your arms at the side.
- Lift one leg up while exhaling, fold it at the knee joint and clasp the knee with both hands, with your fingers interlocked.
- Now pull the knee up to the chest and keep it firmly pressed there.
- Maintain this pose for 5-7 seconds.
- Inhaling, straighten the leg and repeat it with the other leg.
Variations Of The Asana
- Variation 1: Use both the legs instead of one. Everything else remains the same. It is called Dvipada Pavanmuktasana.
- Variation 2: Raise your neck to try and touch your nose to your knees in the final position.
Releasing The Asana
Very slowly release the hands, make the legs straight and bring them down. If you have lifted your head up, then bring it down as soon as you release the hands and the legs.
Tips To Remember
- Avoid any kind of jerky and fast movement.
- Ensure that your lower back is in contact with the floor or yoga mat at all times.
Benefits Of Performing The Pavanmuktasana Pose
- Helps improve the efficiency of the internal organs, stimulates the nerves and increases circulation of the blood to the internal organs of the body, helping aid the digestive system.
- Helps get rid of gases that are trapped in the large intestine.
- Excellent abdominal workout.
- Helps tone and strengthen your core muscles.
- Helps massage the reproductive organs and pelvic muscles.
- Provides relief from menstrual disorders.
Contraindications Of Pavanmuktasana
There are limitations to performing the wind pose. People with abdominal inflammation, hernia, piles, cardiac problems and spinal injuries must refrain from performing the Pavanmuktasana pose. Pregnant women are also advised against performing this pose.