How to do Pawanmuktasana (Wind (Gas) Releasing Pose)
There are a few variations of this pose. This is one of the most important series of the practices in yoga and it has very good effect on the various disorders of the body. It is a preparatory asana for all other asanas as it opens up all the major joints of the body and relaxes the muscles. This pose can be practices by anyone young or old, beginner or advanced. It is very simple and comfortable pose.
Pawan means air, mukta means free, pawanmuktasana is indeed a great asana to release air or gas from the stomach and helps entire digestive system. It is very easy to perform too.
In this asana, thighs are pressed against the abdomen to create a pressure on the abdomen area. Lets see how to do pawanmuktasana step by step.
Steps to do Pawanmuktasana
- Lie in the base position. Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
- Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.
- Encircle the knees with both arms, hands clasping opposite elbows. Try to keep the legs together.
- Bend the neck and try gently to touch the chin or nose on the knees if possible, do not strain the neck, else, it might hurt.
- If you can’t, its ok, sometimes body fat does not allow this. Continue to maintain the asana, breathe normally.
- When exhaling, tighter the grip of hands, when inhaling, loosens it. This will help you to create a rhythm in the asana.
- You can also rock your body, just like rocking chair, up and down or right or left while gripping both the legs.
- When releasing the asana, first bring your neck down on the floor firmly, and then arms by the side, and then straighten the legs without raising the neck.
- Lie in the base position.
- Bend the right knee and bring the thigh to the chest.
- Interlock the fingers just below the right knee.
- Keep the left leg straight and on the ground.
- Inhale deeply and hold the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.
- Remain in the final position for a few seconds. Exhale slowly and return to the base position.
- Repeat 3 times with each leg.
- Ease tension in the lower back and loosens the spinal vertebrae.
- It stretches the neck and back.
- Help in release of gas, digestion, and constipation.
- Due to compression of the abdominal muscles, blood circulation is increased internally.
- Not recommended for those with abdominal surgery, or suffering from slipped disc.
- Pregnant women should not practice this asana.
- Persons with neck and back problems, blood pressure problems should avoid it.