What is the correct method of simple (supta) pawanmukthasan? Do we hold the inhaled air (while folding the leg to chest) or release it while folding? Please clarify. I do not bend my head to touch the knees. Please clarify and help tr chandran

(May 29, 2012)

Pawanamuktasana or Wind Removing Pose is an excellent pose to help relieve flatulence and stomach gas. It also helps tone abdominal muscles and increase flexibility in the hip abductors. If you have undergone any form of stomach surgery, suffer from hernia or piles or are pregnant, you should avoid this pose. Following are the steps to follow when performing the Supta Pawanamuktasana:

  1. Lie down on your back with your legs straight out in front of you and your hands placed by the sides of your body. Breathe normally.
  2. Use your abdominal muscles and raise both legs together with the knees bent at 45-degree angles.
  3. Bring the knees as close to your chest as possible.
  4. Hug your knees with your arms and hold the left elbow with your right palm and your right elbow with your left palm. If this is not possible hold the legs as close to the body as you can.
  5. Raise your head and let the chin touch the knees. This is the final pose of the asana. However, if your neck hurts or you suffer from a pain in the neck, do not raise your head at all.
  6. Hold this position for five to seven normal breaths. You should not hold your breath during any yoga pose unless specifically asked by your instructor to do so.
  7. When releasing this pose, slowly lower your head to the floor. Release your hands and place them back on the floor. Now straighten your legs and bring them down to the floor as well.
  8. Repeat this asana three to five times.
  9. As you progress in your yoga practice you can hold each pose for a longer duration.

Submitted by C D on May 29, 2012 at 05:59

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