Pavanamuktasana (Knee to Chin Press)

"Pavan" means 'wind' and "Mukta" means 'free' or 'release'. This posture helps in removal of excess wind in the digestive system.

Seqeunce of steps:

1. Lie down on your back with legs stretched out and arms on the sides.
2. Rest your palms on the ground.
3. Inhale and lift your legs up and keep it perpendicular to the ground.
4. Fold your legs at the knee and bring the knees close to your chin.
5. The thighs should rest on the abdomen.
6. Keep the knees and ankles of both legs together.
7. Wrap your arms around the knees.
8. Try to catch the elbows of the opposite hands.
9. Raise your head above the ground.
10. Bend your neck and try to touch the forehead on the knees.
11. Breathing normally, maintain this posture for some time.
12. Straighten your neck and bring your head back to the ground.
13. Release your knees and bring the hands to the sides.
14. Inhale slowly and lift your legs up to make 90 degrees with the ground.
15. Exhale and bring the legs back on the ground.

Benefits :

• Massages the intestines
• Helps with digestion and the release of gas
• Enhances blood circulation in the hip joints and eases tension in the lower back
• The pose cures flatulence.
• It gives relief from constipation and also improves the digestive system.
• The lower back is strengthened.
• Pavanmuktasana also helps remove flab from your back and abdomen.
• The neck and back is stretched.
• Impotency can be treated with the practice of this posture.
• Circulatory system performs better.
• Pavanmuktasana should be practiced by persons suffering from jaundice.