School of Yoga explains Pavanamuktasana (Air Relieving Pose)

School of Yoga explains – Technique 1: Single leg pavanamuktasana

• Sthithi (starting) position: Lie down on the back with hands to the sides.
• Breathing in, fold left leg at the knee and bring it towards the torso.
• Breathing out, grasp knee and press it downwards into the abdomen gently.
• Hold in place till exhalation has been completed and top of the thighs are completely pressing the abdomen.
  

  Pavanamuktasana – one leg

• Hold for 10 counts.
• Breathing in, release knee, straighten and bring it to normal position.
• Repeat the process on the right leg.
• Repeat 3 to 6 times.
• The drishti (gaze) recommended is svadishtana-chakra.

School of Yoga explains – Technique 2: Both legs pavanamuktasana

• Sthithi (starting) position: Lie down on the back with hands to the sides.
• Breathing in, fold both legs at the knee and bring it towards the torso.
• Breathing out, grasp both knees and press it downwards into the abdomen gently.
• Hold in place till exhalation has been completed and top of the thighs are completely pressing the abdomen.
• Hold for 10 counts.
• Breathing in, release knee, straighten and bring it to normal position.
• Repeat the process on the right leg.
• Repeat 3 to 6 times.
• The drishti (gaze) recommended is svadishtana-chakra

School of Yoga explains – Pavanamuktasana benefits :

• This exercise is a very good starting point for people who are just beginning a yogasana exercise routine. The pressing down of the abdominal viscera is gradual and increases as flexibility increases in the person.
  

  Vishwanathan demonstrating Pavanamuktasana

• Very good for increasing capillary circulation in the lower abdomen, increasing balance of secretion and absorption in the intestines and removing flatulence.
• This asana is also good for rejuvenating female reproductive system.
• Very good for treating flatulence, hyper acidity, gastritis and diabetes and all digestive ailments.
• Good for increasing flexibility of the lumbar region of the spine and strengthening the muscles of the lower back.

School of Yoga explains – Pavanamuktasana contraindications: 

• Initially, one may experience difficulty in achieving complete pose. Go slow, over time, you will be able to compress legs into the abdomen completely.
• If you have any form of back ache, push yourself only to the point where there is no discomfort. When pain or discomfort starts, stop immediately. With practice, the back will begin to flex better.
• Since this exercise exerts pressure on the heart, people with cardiac concerns should perform this asana under supervision.
• This asana should not be practiced during menstruation or pregnancy.

Some noteworthy points on pavanamuktasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Hatha Yoga Pradeepika 

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

• One could use the upper arms to pull the knees into the abdomen; in this case, there is greater arching of the lumbar region and the hips leave the ground. Alternatively, one could use the forearms to press the knees into the abdomen; in this case the hips stay on the ground. Each impact a different area of the abdomen, but the use of the forearm to press the knee is a more effective pose.
• It is important to count when keeping the knees pressed into the abdomen. This facilitates the complete evacuation of the terminal portion of the small intestine into the large intestine.