Pavana Muktasana

Pavana Muktasana:
A. Type 1

Sthit: Lie supine on the ground over the blanket, heels together, arms stretched above the head .

Raise the right leg keeping it straight to about 45 degrees from the ground. Keep the left leg firmly on the ground. Inhale partially.
Place the right led perpendicular to the founds; complete inhalation.
Bend the right leg and press the knees over the chest by holding the legs by interlocked fingers of the head. Exhale. Continue the movement keeping the knee straight and bring the leg perpendicular to the ground.

Take the chin above the knees. Rotate the left leg in an elliptical fashion 5 times in the clockwise direction and 5 times in the anti-clockwise direction. Normally breathing * Returns to Sthiti position through 5 to 8. * Repeat with the left leg.

B. Type 2
Start from Sthiti position.

Take both legs to 45 degree position; keep the knees straight. Inhale slowly.
Bring the legs perpendicular to ground; complete inhalation.
Bend the knees, press them on the chest by the hands with interlocked fingers. Exhale.
(a) Roll the body to the right until the right elbow touches the ground. Roll back to the left till the left elbow touches the ground. Repeat this sideward rolling 5 times. (b) Rock the body forwards and backwards about 5 times; normal breathing. *Return to 'Sthiti' through 5 to 8.

BENEFITS: The movements coupled with the posture of the body in Pavana Muktasana help to remove the gaseous accumulations in the stomach, increases digestive power and removes the constipation.