Amit Online Yoga Center

Pawanmuktasana

In Sanskrit “Pawan” means “Air” and “mukta” means “free”. So basically this Asana frees the body of any airlocks that may prevent in doing asanas. This Asana frees the gas that is inside the intestine. Thus it is called Pawanmuktasana.

Method:

Lie on your back on a Yoga Mat. Keep your legs straight. Bend the right knees at the knee. Hold that knee with both hands. Exhale deeply. Press the knee slowly to the chest, giving it full pressure with your hands. Keep the left leg straight. Slowly touch the knees with your nose. Hold on as long as you feel comfortable. Return to the former position after inhaling. Relax the knee, straighten the legs and rest a while.

Now bend the left leg at the knee. Hold the knee with your hands, exhale fully and put the knee slowly on the chest, press with your hands. Keep the right leg straight. Slowly touch the knee with your nose. Hold on as long possible. Inhale and return to original position. Straighten the legs and relax.

Now bend both the legs at the knee and hold both the knee with your hands. Exhale completely and place both the knees with your hands. Exhale completely and place both the knees on the chest exert pressure. Slowly put your nose on the middle of both the knees. Do this asana till you feel comfortable. You may create some noise pollution but don’t be shy to do. This Asana is meant for gas release only. This is for your benefit. Inhale and return to the former position. Straighten your legs and relax in shavasana.

Notes: Pawanmuktasana should be done first with the right leg, than with the left leg, and then with both the legs. Pawanmuktasana can also be done after exhaling and then retaining your breath. It is necessary to return to the original position after inhalation. Besides this it can also be done after breathing normally. The knee is brought close to the throat instead of touching the knees with the nose. If the stretched legs are kept raised, it has the advantage of Uttanapadasana.

Advantage:

The accumulated gas in the intestines is pressed downward during this Asana and is easily expelled through the anus. It cures constipation. It reduces fat. It gives relief in the diseases of lungs and heart. It helps the bones of the spine to become strong and flexible. It also helps heart patients.