What’s inside?
- How to do Supt Pawanmuktasana ?
- Benefits and Contraindication of Pawanmuktasana
- How to do Ardha Supt Pawanmuktasana ?
A. Supt Pawanmukt Asana
Practice: Starting Position – (Supine)
- Lie flat on your back, bring your legs together
- Lift your legs up, bend your legs to bring your knees and thigh to your chest
- Interlock your finger and clasp your hands, cuddle your legs towards your chest
- Slowly with inhalation lift your head up and try bringing your nose between both your knees
- Keep breathing normally
- Slowly bring your head down with exhalation after 5 to 7 breaths
- And slowly bring your legs down and relax once again
Breathing:
- Inhale while lifting head up
- Breath normally while in the posture (you could hold your breath shortly with inhalation)
- Exhale while keeping your head down
Contraindication:
- Don’t lift your head up in case you have neck pain or cervical related issues
- Don’t hold your breath in case you have hypertension, high blood pressure or heart related disorder
Awareness:
- Keep observing your breath
- If you hold your breath, observe the pressure in the abdominal region
Benefits:
- Relieves back pain and also helps in slip disc
- Good for Digestive System
- Loosens spinal vertebrae and brings flexibility of spine
- Massages abdominal muscles, digestive and internal organs
- It massages pelvic muscles and reproductive organs, it is also useful in gas release, treating impotency and menstrual problems
B. Ardha Supt Pawanmukt Asana
- Lie flat on your back, bring your legs together
- Lift your right leg up, bend it, bring your knee and thigh to your chest
- Interlock your finger and clasp your hands, cuddle you leg towards your chest, ensure that your left leg is not lifted
- Slowly with inhalation lift your head up and try touching your nose to your right knee
- Keep breathing normally
- Slowly bring your head down with exhalation after 5 to 7 breaths
- Slowly bring your right leg down
- Repeat the practice with left leg
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