- Lie down on your mat with your legs together
- Bring the knees up into the chest
- Wrap your arms around the knees
- Raise your head up, forehead to the knees
- Stay for 10-15 breaths
Lie down on your back with your legs straight. Bend the knees and bring them up into the chest, keeping the knees together. Wrap your arms around the legs and pull them into the chest as much as possible. Then raise your head up, and bring the forehead to the knees. Keep breathing deeply, and with each inhalation notice the compression that takes place in the abdomen. Ensure that the lower back stays connected to the floor by pressing it down. Stay in the pose for ten to fifteen breaths and when you release, first lower the head down and then the legs.
If you have any neck pain, you can keep the head rested on the floor, to avoid straining the neck. To give a gentle massage to the spine, you can rock from side to side. Another option is to rock up and down, coming all the way up to a seated position and then all the way down to a supine position. To go even deeper, when going back you can bring the legs over the head as though coming into the plough.
Pavana Muktasana is a relaxing pose. It relieves tension from the back and spine, and can help to relax the muscles and release knots. Due to the compression in the digestive organs, this pose also relieves gas and bloating. It can help to relieve constipation as well.
The contra indications to this pose are neck pain and pregnancy. If you have neck pain, then keep the head rested down. If you are pregnant, you can keep the knees apart as you gently pull them down, avoiding the belly.
- Relieves gas and bloating
- Massages the spine
- Relieves back pain
- Neck Pain / Pregnancy
- Stretches spinal erector muscles