Supta Pawanmuktasana (Wind releasing pose)

Supta Pawanmuktasana (Wind releasing pose)

A. Supt Pawantmukt Asana

Practice: Starting Position – (Supine)

  1. Lie flat on your back, bring your legs together
  2. Lift your legs up, bend your legs to bring your knees and thigh to your chest
  3. Interlock your finger and clasp your hands, cuddle your legs towards your chest
  4. Slowly with inhalation lift your head up and try bringing your nose between both your knees
  5. Keep breathing normally
  6. Slowly bring your head down with exhalation after 5 to 7 breaths
  7. And slowly bring your legs down and relax once again

Breathing:

  1. Inhale while lifting head up
  2. Breath normally while in the posture (you could hold your breath shortly with inhalation)
  3. Exhale while keeping your head down

Contraindication:

  1. Don’t lift your head up in case you have neck pain or cervical related issues
  2. Don’t hold your breath in case you have hypertension of heart related disorder

Awareness:

  1. Keep observing your breath
  2. If you hold your breath, observe the pressure in the abdominal region

Benefits:

  1. Relieves back pain
  2. Loosens spinal vertebrae and brings flexibility of spine
  3. Massages abdominal and digestive organ
  4. It massages pelvic muscles and reproductive organs, it is also useful in treating impotency and menstrual problems

B. Ardha Supt Pawantmukt Asana

  1. Lie flat on your back, bring your legs together
  2. Lift your right leg up, bend it, bring your knee and thigh to your chest
  3. Interlock your finger and clasp your hands, cuddle you leg towards your chest, ensure that your left leg is not lifted
  4. Slowly with inhalation lift your head up and try touching your nose to your right knee
  5. Keep breathing normally
  6. Slowly bring your head down with exhalation after 5 to 7 breaths
  7. Slowly bring your right leg down
  8. Repeat the practice with left leg

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