Pavan Muktasana

Pavanmuktasana is easy and simple to perform, but one should remember that the key element to this asana is the inhaling and exhaling part.

Pavan-Air
Mukta-Release
Asana-Pose

Technique:
1. The knees and the thighs are pressed against the chest and belly in this asana.
2. Exhale and inhaling both the legs are raised they are then bent in knees and toes together next step the    belly is pressed with the thighs and clasp the folded legs with both the hands.

3. Now bending the neck, raise the head and fix the chin between the knees.

Dos and don'ts
1. Try to touch the chin to the knees.
2. The legs are kept together.
3. The toes are said to be pointed.

Don'ts
1. Once should remember not to strain the neck.

Some variations:
There can be simple variations according to what the yoga experts say

1. The head can be kept on the ground instead of trying to touch the chin to the knees. This is sulabh pavanamuktasana.
2. There is another variation known as Ardha pavanmuktasana instead bending both the legs only one leg is bent.
3. Generally one minute is enough to maintain this asana but some people retain it for longer period.

Precautions
1. People who have been operated for hernia should not practice this asana.
2. Similarly pregnant women should not practice the asana.

Benefits:
1. Pavan muktasana is sid to do wonders to the stomach as the excess gas is being removed from the abdomen and the intestines work better.
2. Moreover, the use of legs hands ad hips strengthens the hip muscles.
3. People who suffer from sciatica and joint pains, this asana is said to be very helpful to them.
4. The abdominal area is very well strengthened by performing the pavanamuktasana. The problems related to acidity are averted.
5. back problems are also said to be cured by this asana.

Specific benefits for Women:
1. Massages the pelvic muscles and is also beneficial for menstrual discorders.
2. Reduces fat in abdominal area, thighs and buttocks.
3. This wind realising pose helps the entire body.

Suggestion
This pose is good when practiced on waking as it stimulates bowel movements. It also relieves the trapped gases grom the intestine. so early in the morning is the best time to practice this asana.