The Sanskrit word pawan means 'wind' and
the word mukta means 'release' or 'free'. Hence
this is a wind releasing pose because it is very
useful in removing wind or flatulence from the
intestines and stomach. It is especially useful
for beginners for though simple, it gives many
benefits. Even the most unhealthy person can
do this asana.
Yoga - SUPTA PAWANMUKTASANA (LEG LOCK POSE)
Technique
Place a blanket on the floor. Lie flat on your back. Relax the whole body.
Stage 1 - Bend the right leg and bring the thigh and
knee as near as possible to the chest.
The other leg should remain straight.
Place the hands over the knee and interlock
the fingers.
Gently pull the knee nearer the chest.
Relax the whole body keeping the straight leg,
back and head on the floor.
Breathe in deeply and slowly while simultaneously
raising the head and shoulders.
At the end of inhalation the forehead, nose,
chin or neck should touch or be as close as
possible to the right knee.
Hold your breath for a short time in the raised
pose.
Then exhale slowly and lower the head and
shoulders to the floor to resume the starting
position.
This is 1 round.
Inhale while again raising the body and
repeating the procedure.
Do a number of rounds.
Then straighten the bent leg and relax the
whole body for a short time.
Stage 2 - Bend the other leg towards the chest and repeat the same procedure as given in stage 1. Do the same number of rounds. On completion, straighten the left leg and relax the whole body.
Stage 3 - Now fold both legs to the chest. Repeat the same procedure as stage 1. Afterwards relax the whole body with awareness on breath.
Breathing, awareness and duration
Breath should be deep and synchronized with the movement as described in the technique. This is important for it accentuates the massage of the abdominal organs. This asana will give the most benefits if one holds the breath while in the raised position for as long as is comfortable. One should be aware of the breath and the compression of the abdomen throughout the practice. For general health benefits do three to five rounds of each stage. For specific ailments such as removal of wind, more rounds can be performed at one's discretion.
Sequence
This asana can be done at any time except after meals. However, it is particularly beneficial when done early in the morning before going to the latrine, for it effectively stimulates the nervous action of the bowels and gives a good motion. It is therefore a useful method for ensuring that the abdomen is emptied as much as possible before beginning one's yoga practices.
Simpler alternatives
If you suffer from back problems, obesity or certain other ailments you may find the previous method difficult or uncomfortable. If you cannot do it then it is a great pity for it gives many benefits. For this reason we suggest a simpler alternative which gives essentially the same benefits though to a lesser degree. All the stages are performed in the way already explained, except that the head and shoulders are not raised off the ground. Instead, breathe slowly and deeply with the legs bent to the chest. Hold this position for as long as comfortable, performing each stage in turn. Once this simple procedure is mastered you should progress to the original technique previously explained.
Benefits
This asana gives an excellent massage to the abdomen. In this pose the abdominal muscles are tensed and simultaneously the internal organs are compressed by the folded legs. This increases the circulation of the blood and stimulates the nerves which connect the organs to the brain or nerve complexes. As such it helps in no small way to relieve various types of abdominal ailments associated with malfunctioning of inefficient organs. This asana is particularly useful for removing constipation and flatulence. Food moves from the stomach through the intestines during digestion. The intestinal tract is divided into two sections, the small and the large intestines. Most of the digestive processes occur in the small intestine. After this the waste matter proceeds to the large intestine (colon). The large intestine is about five feet in length and rises upwards on the right side of the body (ascending colon), crosses horizontally in the region of the navel (transverse colon) and then goes downwards on the left side of the body (descending colon). It terminates in the anus. For this reason it is important that pawanmuktasana is first performed with the right leg bent so that waste matter is encouraged to pass in the proper direction and more easily to the anus for expulsion, from the ascending colon to the descending colon. If the left leg is bent first the massage and stimulation of the bowels will be in the opposite order to the movement of faeces and wind. This is an important aspect and needs to be done correctly to gain maximum benefits. This asana also tones up the back muscles and spinal nerves.
Technique
Place a blanket on the floor. Lie flat on your back. Relax the whole body.
Stage 2 - Bend the other leg towards the chest and repeat the same procedure as given in stage 1. Do the same number of rounds. On completion, straighten the left leg and relax the whole body.
Stage 3 - Now fold both legs to the chest. Repeat the same procedure as stage 1. Afterwards relax the whole body with awareness on breath.
Breathing, awareness and duration
Breath should be deep and synchronized with the movement as described in the technique. This is important for it accentuates the massage of the abdominal organs. This asana will give the most benefits if one holds the breath while in the raised position for as long as is comfortable. One should be aware of the breath and the compression of the abdomen throughout the practice. For general health benefits do three to five rounds of each stage. For specific ailments such as removal of wind, more rounds can be performed at one's discretion.
Sequence
This asana can be done at any time except after meals. However, it is particularly beneficial when done early in the morning before going to the latrine, for it effectively stimulates the nervous action of the bowels and gives a good motion. It is therefore a useful method for ensuring that the abdomen is emptied as much as possible before beginning one's yoga practices.
Simpler alternatives
If you suffer from back problems, obesity or certain other ailments you may find the previous method difficult or uncomfortable. If you cannot do it then it is a great pity for it gives many benefits. For this reason we suggest a simpler alternative which gives essentially the same benefits though to a lesser degree. All the stages are performed in the way already explained, except that the head and shoulders are not raised off the ground. Instead, breathe slowly and deeply with the legs bent to the chest. Hold this position for as long as comfortable, performing each stage in turn. Once this simple procedure is mastered you should progress to the original technique previously explained.
Benefits
This asana gives an excellent massage to the abdomen. In this pose the abdominal muscles are tensed and simultaneously the internal organs are compressed by the folded legs. This increases the circulation of the blood and stimulates the nerves which connect the organs to the brain or nerve complexes. As such it helps in no small way to relieve various types of abdominal ailments associated with malfunctioning of inefficient organs. This asana is particularly useful for removing constipation and flatulence. Food moves from the stomach through the intestines during digestion. The intestinal tract is divided into two sections, the small and the large intestines. Most of the digestive processes occur in the small intestine. After this the waste matter proceeds to the large intestine (colon). The large intestine is about five feet in length and rises upwards on the right side of the body (ascending colon), crosses horizontally in the region of the navel (transverse colon) and then goes downwards on the left side of the body (descending colon). It terminates in the anus. For this reason it is important that pawanmuktasana is first performed with the right leg bent so that waste matter is encouraged to pass in the proper direction and more easily to the anus for expulsion, from the ascending colon to the descending colon. If the left leg is bent first the massage and stimulation of the bowels will be in the opposite order to the movement of faeces and wind. This is an important aspect and needs to be done correctly to gain maximum benefits. This asana also tones up the back muscles and spinal nerves.
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