The Sanskrit word “Pawan” means “air” and “mukta” means “removal”. The gas of the intestines is expelled by the exercise of this asana. Therefore, it is called Pawanamuktasana.

Technique:

Lie on your back on a blanket or carpet. Keep your legs straight. Bend the right leg at the knee. Hold that knee with both hands. Inhale deeply. Press the knee slowly to the chest, give it full pressure with your hands Keep the left leg straight. Slowly touch the knee with your nose. Hold on comfortably as long as possible. Return to the former position after exhalating. Relax the knee, straighten the leg and rest a little.

Now bend the left leg at the knee. Hold the knee with both your hands, inhale deeply and put the knee slowly on the chest, press with your hands. Keep the right leg straight. Slowly touch the knee with your nose. Hold on as long as possible. Exhale and return to position. Straighten the leg and relax.

Now bend both legs at the knee and hold both the knees with your hands. Inhale deeply and place both the knees on the chest exert pressure. Slowly put your nose on the middle of both the knees. Hold on as long as comfortably possible. Exhale and return to the former position. Straighten your legs and relax.

PawanMuktasana should be done with the right leg, then with the left leg and in the end with both legs. This completes one round of this asana. It has three postures or mudras. Repeat it 3 times or as many times as you possibly can.

Note:

Pawanamuktasana can also be done after exhaling and then retaining your breath. It is necessary to return to original position after inhalation. Besides this it can also be done while breathing normally. The knee is brought close to the throat instead of touching the knees with the nose. If the stretched legs are kept raised, it has the advantages of Uttanpadasana.

Benefits :

The accumulated gas in the intestines is pressed downward during this asana and is easily expelled through the annus. It cures constipation. It reduces fat, It gives relief in cases of diseases of the lungs and heart. It helps the bones of spine to become strong and flexible.