Pavanamuktasana
10PAVANAMUKTĀSANA (The Wind Releasing Posture)
Pavan means wind and mukta means to release or to make free. As the name suggests, this asana is useful in removing wind or flatulence from the stomach and intestines.
Sthiti: Śavāsana
Technique
• Lie down flat on the back.
• Bend both the knees and bring the thighs to the chest.
• Interlock the fingers and clasp the shin below knees.
• Exhale; rise the head till your chin touches the knees and relax.
• This is Pavanamuktāsana.
• Bring the head back to the ground.
• While exhaling, lower the legs to the floor.
• Rest in Śavāsana
Note
• Synchronise your breathing with the leg movement.
• While touching the knee with the nose/ forehead, you should be able to feel the lumbar region stretch; keep the eyes closed and focus your attention on the lumbar region.
Benefits
• Removes constipation; gives relief from flatulence, decreases the bloating sensation in the abdomen and aids digestion.
• Offers deep internal pressure, massage and stretching of the highly complicated network of muscles, ligaments and tendons in the pelvis and waist region.
• It tones up the back muscles and spinal nerves.
A word of caution
Please avoid this practice in case of abdominal injuries, hernia, sciatica or severe back pain and during pregnancy.
Courtesy: http://www.nhp.gov.in/international-day-yoga-2015