A very powerful pose at the beginning of the asana practice, which helps entire digestive system and makes asana practice more easy.
Pawan - Air, Gas
Mukta - Free, release
Asana – Pose
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.
Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.
In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.
Releasing the asana position:
Abdomen (especially lower abdomen), thighs, hips, buttocks
On relaxing the abdomen, thighs, hips, buttocks.
Benefits for Women:
Precautions and Contra-indications:
To begin with start with 10 seconds and slowly increase up to one minute.
It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible.
Variations and tips: / Preparatory poses:
Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it.
Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg.
Follow up poses:
Dwi Pada Uttanpadasana (2 legs raised pose)
Compiled by -Jigyasu Bhaktiratna (Kate Woodworth)
Yoga Vidya Dham, Kaivalya Nagari,
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