PAWANAMUKTASANA
STAGE I
Sit straight with legs stretched out,
palms by the side of the thighs.
Keep the spine erect.
Fold the legs, place them closer to the chest with hands interlocked around the knees.
Breathe in and breathe out. Bend the neck forward and try to place the forehead on the knees.
Balance on the lower back.
Close the eyes, hold and stay with gentle, long and deep breaths – in and out six times.
STAGE II
Slowly rock the body forward and backward a few times, without touching the feet on the ground. Feel the nice massage on the spine and back.
Do the practice with normal breath.
STAGE III
Continue to rock the body forward, and feel the nice massage on the spine while rocking the body.
Do the practie with normal breath.
STAGE IV
Continue to rock the body.
Come on the feet while rocking the body forward. Extend the legs straight up to the vertical level, while rocking the body backward. Do the practice with normal breath.
STAGE V
Continue to rock the body. Come on the feet while rocking the body forward.When rocking backward, take the legs straight back towards the head, and touch the feet on the floor behind. Feel the nice massage on the spine, while rocking the body backward.
Do the practice with normal breath, a few times.
Stop the practice and relax in Shavasana.
BENEFITS
Cures acidity, indigestion and constipation.
Good for abdominal organs.
Regular practice cures gastrointestinal problems.
Helpful to reduce gastritis, acidity, arthritis pain, and heart problems.
Strengthens back muscles and cures back pain.
Beneficial for reproductive organs and menstrual disorders.
