Pavanamuktasana a.k.a. ‘wind release pose’ helps to release trapped gas from the gastrointestinal tract resulting in better digestion and metabolism.
How to get into the position
Begin by lying down on your yoga mat with your hands behind your head. Inhale and lengthen your spine. On the exhalation, bend your legs and bring your forehead to your knees, keeping your toes pointed. Then bind around your knees with your arms keeping your palms facing up so that there is no weight in the arms and your abdominal muscles are doing all the hard work.
The key part to this asana (as with almost every yoga position) is the breath; syncing your movements with your inhalation and exhalation. So, on every inhalation expand your belly; on every exhalation, take your forehead to knees.
Hold this position for five full breaths and repeat on the left side.
Benefits
Pavanamuktasana:
Releases gas and improves digestion; and
Strengthens your core muscles.
Contraindications
Avoid this posture if you have any serious shoulder, hip, knee or ankle problems
Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™