The Sanskrit term Pavanamuktasana is made up of three words: ‘Pavana’ meaning ‘wind'; ‘Mukta’ meaning ‘release’ and ‘Asana’ which connotes the respective yogic posture. It is therefore known as the ‘Wind-releasing posture’. In this posture, the practitioner massages the digestive organs and releases the excess wind from the intestines and the stomach.
Remain flat on your back.
Your arms will be stretched out on your sides.
The palms will be turned downwards.
The legs will be folded back.
Place your feet flat on the ground.
Take a deep breath slowly.
Do the following movements as you exhale.
The feet will have to be drawn inwards.
Fold your legs against the heels.
The knees will have to be brought towards the chest.
Press down the palms on the floor.
Raise the shoulders and the head off the floor.
Once again press down the palms against the floor.
Lift up your buttocks and hips.
Move your knees further near the chest.
Your knees and feet will have to be kept together.
But don’t lower the head.
Embrace your folded legs below the knees with your folded arms.
Exhale and press down the knees together atop the chest.
Without lowering the head keep together your feet and knees.
Hold on to your breath and remain in this position for approximately five seconds.
Once again inhale and bring slowly rest your head on the ground.
Simultaneously relax the pressure of your arms on the legs.
However, your arms should keep on folding the legs just below the knees.
Slowly stretch out your legs as well as the arms.
- Any one at any age can enjoy the benefits arising from regular practising of this asana.
- Pavanamuktasana can be practised by people in their advanced ages as well.
- Flatulence is cured as the gas – the main target of this posture – is automatically released.
- That confined gas is pressed out via your ano-rectal passage.
- The accumulated wind especially in your abdomen and the colon will be effectively brought out.