Pavanamuktasana A
How to do: Lie on your back. Bend the right leg and wrap-your hands round it just below the knee. Take a deep breath. While exhaling, raise your chin and also bring the knee towards it. The thigh will touch the stomach. When the position on picture 9 is attained, you should have exhaled fully and your forehead should touch the knee.
After remaining in this posture for five seconds, inhale deeply while you lower your head and without unwrapping the palms reach the position in picture 8. Now exhale again and reach the position in picture 9. Repeat the asana 10 times and then do similarly using the left leg.
Pavanamukthasana B
Stretch yourself on the back. Bend both the knees and wrap your hands around the legs under the knees. The fingers of both hands will be entwined. Take a deep breath. As you slowly exhale, bring the head forward till the forehead is between the knees (see the picture). At this position the thighs should be pressed against the stomach. After about five seconds, inhale deeply as you slowly lower the head and relax the thighs to reach the former position. Again exhale and bring the forehead to the knees. Repeat the exercise ten times. While in pavanamuktasana A, each thigh presses again the stomach, in the present one, both the thighs simultaneously press against the abdomen. The abdomen becomes strong and digestive powers are enhanced. The asana relieves gastric trouble and is useful for patients’ sufferings from piles. Those worried about a paunch should do this exercise.
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