WIND RELIEVING POSE
Instructions
1. Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers.
2. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms.
3. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet and hips.
4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.
5. To release: exhale and release the arms and legs to the floor.
Beginner’s Tips
Although you must keep your buttocks lifted off the floor, try to keep your lower back grounded on the floor as you practice this asana.
Physical Benefits
Pawanmuktasana (pah-van-ah-mook-TAHS-uh-nuh) massages the intestines and abdominal organs and, as the name implies, helps to remove excess air from the digestive system, which improves digestion efficiency and relieves bloating, gas, and constipation. This pose increases circulation to the hips, helping to remove tension in the hips and lower back. It also strengthens the back and abdominal muscles and tones the legs and arms.
Energetic Benefits
Built-up pressure in the body can produce tension in the body. Pawanmuktasana is helpful for relieving the pressure that builds up in your digestive system and spine; this helps relax the body, mind and spirit. It is a good pose to do first thing in the morning to increase movement and ease throughout the day.
Contraindications
Those with high blood pressure, slip disc, hernia, or spinal injury should refrain from this pose. Also, men with testicle disorder or women who are pregnant or menstruating should also avoid this pose.
