Pawanmuktasana – Wind Releasing Pose

Deutsche Version:


Pawanmuktasana, Gas Releasing Pose, Wind Releasing Pose

How to perform Pawanmuktasana

Lie in Supta Samastithi, with your body flat on the floor. Check to see which nostril is more active, bend that knee, interlace your fingers and grab your lower leg just under your knee. With exhalation you now pull your leg towards your chest and at the same time lift your head and touch your knee with your nose.

Slowly bring your head and leg back to the floor while inhaling. Relax and then repeat the exercise with the other leg. Repeat it eight to ten times.

Benefits of Pawanmuktasana

This pose regulates the Apana and the Samana Vayu, the air in your intestines and your digestive system.

Through the pressure on these areas, the posture releases gas which is stuck in stomach and intestines. It is thus a great posture against a bloated stomach.

It stimulates digestion and thus prevents and cures constipation.

The exercise of this yoga position helps your heart to pump the blood through the body.
Your belly muscles are tightened and if you do this yoga asana regularly and with many repetitions, you will soon realize how you reduce excessive belly fat and make your belly slim.

Focus Points

Make sure your second leg remains straight on the floor. Do not bend your second knee and don’t lift your leg from the floor.

Tips and Help

This yoga exercise is most effective, if you do it slowly and with a rhythm. This is why it is best to exhale once when you come up and inhale once when you lie back down.

If you are suffering from constipation, perform this pose after drinking some water. It will help your bowel movements and additionally stimulate digestion.

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