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    Wind-Removing Pose: Pavanamuktasana

    Purposes and Benefits:

    • Cures and prevents flatulence
    • Enhances body’s nutrient absorption by massaging ascending, descending, and transverse colon
    • Regulates and normalizes levels of hydrochloric acid in stomach
    • Alleviates most chronic abdominal discomforts
    • Relieves lower back pain
    • Boosts functions of immune system and metabolism by compressing thyroid gland
    • Stretches shoulders and entire back side of spine
    • Improves flexibility of hip joints
    • Firms and tones muscles of thighs, hips, and abdominal wall
    • Strengthens biceps and hand muscles

    How to Do:

    • Fully interlace all 10 fingers and take hold of right leg 2 inches below knee
    • Draw right knee out and down toward chest
    • Pull right knee to right shoulder
    • Keep elbows in close to body and relax shoulders flatly on floor
    • Tuck chin into chest and keep left leg firmly on floor; if left calf muscle lifts, flex foot
    • Hold pose for 10 seconds and remember to breathe
    • While holding pose, allow pose to work into right hip
    • Lower right leg
    • Repeat above steps using left leg and then relax into left hip
    • Raise knees toward chest and grab onto opposite elbows, hooking arms just under knees
    • If grabbing elbows isn’t possible, grab forearms, wrists or fingers
    • When pulling in knees, look down through diamond shape created between arms and legs
    • Work toward getting every vertebra of spine on floor by doing these: Tuck chin to chest to lengthen neck; Flatten shoulders against ground to extend upper spine; Push hips and tailbone down to work lower spine
    • Remember to breathe and hold pose for 20 seconds
    • Lower both legs slowly