POSTURE REFERENCE

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Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Pavana Muktasana, or Wind Removing Pose, involves lying on the back and bringing one or both knees to the chest. This posture aims to massage and stimulate internal organs, aiding in digestion and relieving abdominal discomfort.

 

Posture Breakdown

Benefits and Techniques

  • Digestive Health: Massages the internal organs, aiding in digestion and elimination.
  • Spinal Health: Strengthens and realigns the spine.
  • Hip Flexibility: Increases flexibility in the hip joints.
  • Therapeutic Relief: Relieves lower back pain and eases tension.

  • Starting Position: Lie on the back and hug one knee to the chest, keeping the other leg straight.
  • Engagement: Press the thigh against the abdomen, ensuring engagement of the muscles.
  • Breath & Focus: Breathe steadily, focusing on the compression in the abdominal area.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Pavanamuktasana | Wind Removing Pose.
Get Jonny's Tip
Listen to Jonny's tips for masteringPavanamuktasana | Wind Removing Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Pavana Muktasana

Wind Removing Pose

Next is Pavana Muktasana, Wind Removing Pose

Right leg lift up, hold the right leg exactly 2 inches below the knee, interlocked fingers, nice and tight grip.

Pull your right knee down, all the way, towards your right shoulder, completely avoiding the rib cage.

Make sure the left leg is straight, so the calf muscle is touching the floor. If the calf muscle is not touching, then flex the left foot.

Chin down towards the chest, to get your neck flat on the floor, no gap underneath. Bring your elbows close to the body. Shoulders relaxed, touching the floor.

Pull down harder, and absolutely freeze there.

Eyes open, Breathing normal.

Freeze. Don't move. You can't even blink your eyes.

You have to pull a little extra hard. Make sure the hip joint hurts. Maximum pressure in the lower abdomen.

Change.

Arms and legs on the floor.

Left leg up ... [repeat for other side]. (BOTH SIDES):

Immediately, both legs up.

Grab the elbows each other, over the legs, a couple of inches below the knees (if possible.)

Nice and tight grip, compact.

Feet together side-by-side, relaxed position.

Chin down. Neck flat on the floor.

Shoulders relaxed, Eyes open, and Breathing normal.

Freeze there.

Eventually, in the future, when you improve your skeletal system (the bone joints) enough,

then only, your total spine is going to be flat on the floor. Change. Legs down, Arms down.

[additional and 2nd set dialogue]:

As a beginner, it is difficult to touch your knee on the shoulder, which is very normal, so bring your knee more outside towards the deltoid, and pull more, harder.

Right leg is massaging the ascending colon.

Left leg is massaging the descending colon.

Both legs (3rd part) is massaging the transverse colon.

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