knees and thighs are pressed against the chest and belly in
this asana. The gas trapped in the large intestine gets released
in this Asana. Therefore, it is called 'Pavanamuktasana'.
practiced to get rid of abdominal & gastric problems and
improve digestion etc.
and inhailing, start raising both the legs and come to Dwipada
both the legs in the knees and keep the folds on the belly.
Keep the knees and toes together.
keep the belly pressed with the thighs and clasp the folded
legs with both the hands.
bending the neck, raise the head and fix the chin between
It is necessary to keep the knees and thighs pressed against
the chest and belly in this asana. At the same time the calves
should also be pressed against the thighs so that when the hands
clasp the legs, the desired pressure can be had on the belly.
The proper pressure on the concerned organs of the body gives
the desired benefits.
the neck and bring the head on the floor.
the hands and bring them to their earlier position.
straighten both the legs and come to Dwipad Uttanpadasana
slowly bring both the legs down and place them on the floor
and take Supine Position.
it should be maintained for one minute. That way this asana
can be retained longer but that is not necessary.
to the nice and systematic pressure on the belly, the trapped
gases in large intestine are released. This improves the digestion
system and helps have good motion.
who have undergone an operation on belly or suffering from hernia
and piles, etc. should perform this asana after consulting some
Yoga Expert. Similarly, the pregenant women should also not
- Keep the legs folded in knees and pressed on the abdomen using
the folded arms.
- Try to touch the chin to the knees.
- Try to keep the legs together.
- Point the toes.
variation – keep the head on the ground instead of trying
to touch the chin to the knees.
- Do not strain your neck.