PAVANAMUKTASANA | Wind Relieving Pose
Also known as the wind relieving pose, the name Pavanamuktasana comes from the Sanskrit words “Pavan” (wind), “Mukta” (relieve) and “asana” (pose). The Wind-Relieving Pose is a reclined posture that is suitable for everyone, whether they are beginners or advanced practitioners. This pose helps to release digestive gases from the intestines and stomach with great ease. It is also called the One-Legged Knee-to-Chest Pose. Yoga Instructor Keerthana from Rutland Gate Studio shows us how to do Pavanamuktasana (Wind Removing Pose).
1. Start by laying down on a yoga mat.
2. Inhale, raise the legs up to 45° without bending the knees.
3. At 45° exhale and with inhalation further raise the legs up to 90°. Bring the arms down.
4. With exhalation bend the knees and pull them towards the chest.
5. Hold them with your arms around them.
6. Lift your head, place the forehead or the chin on the knees and breathe normally 10 to 15 times.
7. With inhalation bring the head onto the ground, releasing your arms.
8. Straighten both the legs to 90°.
9. Exhale, lower the legs to 45°.
10. Inhale here, lower the legs further down till it touches the ground as you exhale.
11. Finally, Relax in Savasana.
1. It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion.
2. It strengthens the back muscles and tones the muscles of the arms and the legs.
3. It improves the circulation of blood in the hip area.
4. It eases the tension in the lower back.
5. It stimulates the reproductive organs and massages the pelvic muscles. It also helps to cure menstrual disorders.
6. It helps burn fat in the thighs, buttocks, and abdominal area.
7. It helps to stretch the back and neck.
This asana must be avoided if you have had an abdominal surgery recently. Also, people suffering from hernia or piles must avoid this asana. This asana must not be practised by pregnant women. Menstruating women can avoid this asana if they are not comfortable. If you are suffering from heart problems, hyperacidity, high blood pressure, slip disc, hernia, back and neck problems, or a testicle disorder, you must avoid this asana. If you have had a neck injury, but have a doctor’s approval to practice this asana, your head must remain on the floor as you practice it.
It is best to practice this asana first thing every morning so that all the trapped gases in your digestive tract are released. This should also be one of the first asanas you practice as once the gases are released, it will make practising other asanas easier. Yoga must be practised at least four to six hours after a meal when your stomach and bowels are both empty.
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