This asana helps in alleviating various gastric problems, including indigestion and constipation. Since your knees exert pressure on your tummy, holding the position for more than a minute helps in triggering the burning of fat in the region.

How To Do Pavanamuktasana

• Lie down in the supine position (face upwards) with your arms beside your body and feet stretched out, heels touching each other.
• Bend your knees.
• Take in a deep breath, and as you exhale, gradually bring the bent knees towards your chest, with the thighs applying pressure on the abdomen. Hold the knees properly in place by clasping your hands underneath the thighs.
• Inhale again, and as you exhale, lift your head, allowing your chin to touch your knees.
• Hold the position for 60 to 90 seconds, while breathing deeply.
• Exhale slowly, and release your knees while allowing your head to rest on the floor. Bring your hands onto either side of your body, palms facing the ground.
• Relax in Shavasana.
• Repeat the asana 7 to 10 times, leaving a 15-second interval between repetitions.

Variations

Those who are new to yoga can practice the pose with a single leg.

Benefits of Pavanamuktasana

• Strengthens the back and abdominal muscles
• Helps in digestion and release of gas
• Tones the muscles in the legs and arms

Caution

Pregnant women, people suffering from spinal problems, and people with blood pressure and heart issues must refrain from performing this pose.