 | |  |
1. | Lie
down on your back. |
2. | Stretch
your legs out straight. |
3. | Place
your hands beside the body, 4 to 6 inches away from the trunk. |
Note
: | This posture can be done with
one leg at a time (Ardhapavanamuktasana),
or with both legs together (Pavanamuktasana) |
 | |
|
1. | While
inhaling raise the right leg about 2 to 3 inches from the floor. |
| 2. | Take
that leg to the right side, and then bring it down in a straight line. |
| 3. | While
inhaling, bend the leg at the knee, bring it close to the chest and touch the
heel to the buttock. |
|
4. | While
exhaling, clasp the fingers together at the knee, and touch the nose to the knee. |
| 5. | While
inhaling, lower the neck to the floor. |
|
6. | While
exhaling, release the fingers and stretch the right leg straight. Repeat the process
using the left leg. |
| | |
 | |
| | Three
to five minutes. |
 |
| | To
perform this posture with both legs together, follow the same pattern of lifting
and movement but move both legs together, bend both legs together, and position
the nose between the knees rather than touching one knee or another. |
| | |
 | |
| 1. | This
posture releases excessive gas from accumulating in the abdomen. |
| 2. | It
affects the entire system of the body, and strengthens the digestive system, purifies
impure air, helps in diabetes, high blood pressure and belching. |
