Pavanamuktasana (lumbar stretch)- the yogic posture

With the kind of lifestyle that we lead, back pain is very common nowadays. Pavanamuktasana is an excellent yogic posture which improves muscle power and stamina to relieve backpain.

It also provides relief from flatulence or gas. ‘ Pavana’ means ‘wind’ or ‘gas’ and ‘mukta’ means to be free. Therefore, ‘Pavanamuktasana’ means to be free from gas.

Practice:

Take supine pose by keeping the hands by the sides of the body.

While inhaling, slowly raise the right leg up to 90 degree without bending the knee.

While exhaling, bend the knees, pull it towards the chest with the hands (fingers interlocked) and simultaneously raise the head trying to touch the knee with the forehead.

Maintain for a while feeling the stretch of the back muscles.

Then inhale stretch up the right leg to 90 degree.

While exhaling, lower the right leg to the floor.

Repeat the same with the left leg. This is one round.

Repeat 5 rounds.

Do not bend the knee while raising and lowering the leg. Synchronize perfectly your breathing with the movement. While touching the knee with the forehead you should be able to feel the stretch at the lumbar region.

Do it with closed eyes and maintain awareness in the lumbar region.

You can do this practice with both legs together too. Those with high blood pressure, heart problems, obesity should avoid doing this asana with both the legs.

Benefits:

It strengthens the abdominal muscles and internal organs like liver, spleen, pancreas and stomach. It releases excessive gas from the abdomen. Persons suffering from constipation and belching should practice this regularly.

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