51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana for abdominal compression-Pawanmuktasana

Pawanmuktasana- The anti-flatus pose 

As is reflected by the name itself, where Pawan means air-gas, Mukta means to release, it is an excellent pose for releasing gas from the digestive tract. It is suggested to be practiced in the morning before any other asanas for the best results.

Limitations /Contraindications

  1. People having any abdominal inflammation, severe knee issues, cardiac ailments, recent abdominal or knee surgery, hernia, piles, menstruation and pregnant women should not do this asana.
  2. For the beginners who are not used to regular exercises, it is advisable to initially start this asana practice slowly, carefully and for fewer rounds until the abdominal muscles become stronger to sustain enhanced practice. 
  3. People with a bearable knee problem may still practice this asana but they should hold the thighs only uptil a little above the back of the knee-joint.

How to practice?

  • Lie down on a mat in supine(on the back) position with legs completely stretched out, feet together and hands placed beside the body on their respective sides.
  • Keep your mind calm and your body relaxed. Inhale normally at the place.
  • Now exhaling in 3 seconds, bend the right leg at the knee, pull it towards the abdomen and with the help of your hands, clasping the knee or the shin with both hands fingers interlaced,  try to press firmly closer to the chest.
  • Make sure the head, neck and the left leg are rested well on the floor.
  • Stay in this final position for 6 seconds with your breath suspended.
  • Next, with an inhalation in 3 seconds, slowly release the clasped hands and gently straighten the leg out to bring it back to the floor.
  • Without any pause, now exhaling in 3 seconds, bend the left leg at the knee, pull it towards the abdomen and with the help of your hands, again clasping the knee or the shin with both hands fingers interlaced,  try to press firmly closer to the chest.
  • Make sure the head, neck and the right leg are rested well on the floor.
  • Stay in this final position for 6 seconds with your breath suspended.
  • Next, with an inhalation in 3 seconds, slowly release the clasped hands and gently straighten the leg out to bring it back to the floor.
  • Till now we did this with one leg at a time, now try to do all of the above mentioned steps with both legs together at the same time.
  • And once both knees are pressed against the chest, hold both elbows clasping with the opposite hands. Breathing pattern would remain the same.
  • Once done, release the posture and relax.
  • It is recommended to practice 3- 4 rounds per session with pause in-between rounds. 
Pawanmuktasana
Pawanmuktasana
Pawanmuktasana

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing.

  • This asana can also be done in a static manner, where you hold the final position for 30 seconds to begin with and gradually take it up to 1/2 minutes with regular practice. Breathing pattern has to be normal, slow and rhythmic.

Benefits

This is a very good asana that gives immediate relief to flatulence problems by boosting the motion and dismissal of the intestinal flatus.

It is very beneficial in managing issues related to flabby abdomen, weak functioning of the abdominal viscera, and pelvic organs. 

It provides good stretching to the shoulder muscles, triceps, gluteus maximus, hamstrings and lower back. 

It gives a deep massage to the internal organs and extends relief in issues like chronic constipation, indigestion, improper bowel movements and sluggish liver.

Practice of this asana instills a feeling of “letting go”.  

Thought of the day: “You must learn to let go. Release the stress. You were never in control anyway.” -Steve Maraboli

Link to day 38: Suptavakrasana-Reclining Spinal Twist Pose https://kreately.in/day-38-supta-vakrasana-mitraasha/

Link to day 40: Pawanmuktasana-The Antiflatus Pose https://kreately.in/day-40-halasana-mitraasha/

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