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5  Asana practiced while lying on the back

  Pavanamuktasana – (Wind-releasing Pose) 

"Pavana" in Sanskrit means "air or gas" and "mukta" means "free or release". Hence, this pose is also known as the wind releasing pose. It is a yoga posture through which the stagnant air or gas from the body is released.  

  1. Lie down in a supine position i.e. flat on your back.
  2. Exhale and then while inhaling, slowly lift your legs straight up an angle of 90 degree from the floor.
  3. Bend both the legs from the knee so that the knee touches your chin.
  4. Rest the thighs against your abdomen in a way that your stomach and chest feel the pressure. Also ensure that the knees and ankles are kept together.
  5. The knees should then be encircled with both the arms.
  6. Clasp the opposite elbows with the hands.
  7. Bend forward your neck and try to place your chin or forehead on the knees.
  8. Hold the position and breathe normally.
  9. Then slowly straighten your neck and bring back your head on to the ground.
  10. Unclasp your hands and slowly bring them back to its original position i.e. besides your body.
  11. Start inhaling, straighten your legs and place them at an angle of 90 degrees from the ground.
  12. Exhale and bring back your legs slowly to the supine position.  

 For beginners, you need not touch the knees with your forehead or chin, just try to draw it as much closer as you can. 

  1. Do not overstrain your neck in a bid to touch the knees.
  2. Your body should be relaxed.
  3. Don’t hold your breath; breathing should be normal.
  4. Do not overstretch in a bid to pull your thighs too closer to the abdomen.  

  1. It stretches the neck and back.
  2. It increases the efficiency of the internal organs.
  3. Any trapped gas in the large intestine is released.
  4. Blood circulation to all the internal organs is increased.
  5. It improves the digestive system and relieves constipation.
  6. It provides strength to the lower back.
  7. It improves sterility and cures impotency.
  8. It reduces fats from the abdomen and lower back.
  9. It cures jaundice.   

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