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Wind-Relieving Pose (Pawanmuktasana)

Interesting Fact: Wind-Relieving Pose, or Pawanmuktasana, is named for its ability to help release trapped gas from the digestive system, making it a go-to pose for relieving bloating and improving digestion.

Benefits of Wind-Relieving Pose

Physical Benefits:

  • Relieves: Gas and bloating.

  • Improves: Digestion and elimination.

  • Strengthens: Abdominal muscles and lower back.

  • Stretches: Lower back and hips.

  • Enhances: Blood circulation in the hip joints.

Energetic Benefits:

  • Balances: The solar plexus chakra (Manipura), promoting confidence and self-esteem.

  • Calms: The mind, reducing stress and anxiety.

Contraindications

  • Avoid if you have high blood pressure, heart problems, hyperacidity, hernia, slipped disc, testicle disorders, or neck and back problems.
  • Not recommended during menstruation or after the second trimester of pregnancy.
  • Consult a healthcare professional if you have had recent abdominal surgery.

Practice Guide

Dristi (Gaze): Focus on the space between your eyebrows (Ajna chakra) or keep your eyes closed to enhance inner awareness.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
  • Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

  • Hasta Mudra: Use Anjali Mudra (palms together) when holding the knees to enhance the sense of grounding and connection.

Steps to Perform the Pose:

Preparation:

  • Lie on your back with your legs extended and arms by your sides.
  • Take a few deep breaths to relax.

Entering the Pose:

  • Inhale deeply, then exhale and bring your right knee towards your chest.
  • Clasp your hands around your shin, or if flexible, hold your elbows.
  • Inhale again, and as you exhale, lift your head and chest off the floor, bringing your nose or chin towards your knee.

Deepening the Pose:

  • Press your thigh into your abdomen to massage the internal organs.
  • Keep your left leg extended and active, pressing the heel into the floor.
  • Hold the pose for 5-10 breaths, maintaining steady and deep breathing.

Switching Sides:

  • Slowly release your right leg and return to the starting position.
  • Repeat the steps with your left leg.

Both Legs Together:

  • After completing both sides, bring both knees to your chest.
  • Clasp your hands around your shins and lift your head and chest towards your knees.
  • Hold for 5-10 breaths.

Exiting the Pose:

  • Slowly lower your head and chest back to the floor.
  • Release your legs and extend them along the floor.
  • Rest in Savasana (Corpse Pose) for a few breaths.

Counter Pose:

  • Savasana (Corpse Pose): Helps to integrate the benefits of the pose and relax the body.

Pro Tips:

  • Use a yoga strap around your knees if you have difficulty clasping your hands.
  • Keep your movements slow and controlled to avoid straining your neck or back.
  • Practice on an empty stomach for maximum benefits.
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