wind releaving pose / pavana muktasana

Wind relieving posture improves digestion and elimination as well as stretching and healing the low back and spine.

Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers.

Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms.

Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet and hips.

Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.

To release: exhale and release the arms and legs to the floor.

If you cannot hold onto the hands use a yoga strap between them.

Recent abdominal surgery, hernia.

half wind relieving pose, plow, supine bound angle, knee down twist.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.