PAWAN MUKTASANA
Method of Practice
- Lie flat on your back with your legs extended.
- As you inhale, bend both knees and bring them toward your chest.
- Clasp your knees with both hands and gently press them against your chest.
- Lift your head and neck, bringing your chin or forehead as close to your knees as comfortably possible. Continue breathing normally.
- Hold the posture for a few moments.
- As you inhale, slowly lower your head and legs back to the starting position.
- Repeat the sequence 10 times.
Benefits of Pawanmuktasana (Wind-Relieving Pose)
- Helps expel trapped intestinal gas, providing relief from bloating, gas, and acidity.
- Improves digestion and supports a healthy metabolism.
- Increases the flexibility of the spine.
- Enhances blood circulation to the lower back, helping relieve muscle tension and stiffness.
- Regular practice strengthens the abdominal muscles and may help reduce excess abdominal fat.
- Particularly beneficial for gas and abdominal bloating, constipation, indigestion, back pain, and menstrual disorders.
- Also serves as a supportive practice for diabetes mellitus, obesity, joint pain, osteoarthritis and other forms of arthritis, and may support overall reproductive health, including conditions associated with infertility and male sexual dysfunction, when used as part of a comprehensive treatment plan.
Contraindications
Do not perform this pose if you have:
- Severe back pain.
- A slipped (herniated) disc.
- Hernia.
- Recent abdominal or hip surgery.
- Pregnancy.
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