pawana (wind) + mukta (release) + asana (pose)
Sometimes referred to as Apanasana ("downward-moving life force"), Pawanmuktasana (which we much prefer if only for the descriptiveness of its name) is a supine healing posture that helps us to release pent-up gas - or wind if you´re more polite than we are. Bring your knees to (or toward) your chest on an exhalation, & lead with your heart as you lift your upper body. Prepare with Happy Baby & Bridge Pose, or some Supine Spinal Twists. Afterwards, relax in Bound Cobbler´s Pose, Fish Pose, or Corpse Pose. There are an estimated 50+ variations of wind pose (you can raise 1 knee at a time, or have your knees on either side of your chest - to name but a few), but whichever variation opens that valve for you, express it, & let 'er rip! 💨💨💨
Benefits:
releases trapped gases in the large intestine
massages the abdominal organs
tones & massages the muscles along the back
strengthens the lower back muscles & loosens the spinal vertebrae, & builds core strength
stretches the neck
increases blood circulation to all the internal organs
helps to improve your digestive system
relieves indigestion, bloating, flatulence, acidity, & constipation
by massaging the pelvic muscles & reproductive organs, it´s beneficial for menstrual disorders
grounds your energy.
Remember: to relax! Also, do your best to bring your knees to your chin. If you´re not there yet, no problem: the intention is enough. Overstretching your legs or straining your neck is not what we want, so if it´s better for you to do so, keep your head on the mat!
Props: Place a folded blanket or pillow under your head if this pose causes strain or discomfort to your head or neck. You can also slip a yoga strap under your feet to help bring your thighs toward your belly.
Avoid or modify Wind Pose if you:
have had recent abdominal surgery
have sustained a spinal injury
suffer from hernia or piles
are pregnant
experience any neck pain or stiffness (or have a neck injury), keep your head on the floor.
I will certainly try this soon.