Pavanamuktasana kriya

Stage I : Leg Rotation

Position : Supine Posture

• Lie down on your back.
• Slowly without bending the knee, while inhaling raise the right leg up to 45 degree position. Keep the left leg straight on the ground.
• Exhale at  45 degree and while inhaling raise the right leg further up to 90 degree position.
• While inhaling, bend the right knee and bring the thigh closer to the chest.
• Interlock the fingers and place the over the knee or just below the knee if possible.
• Inhale deeply, raise the head and shoulder off the ground, try to keep the chin on the right knee or closer to the right knee with the normal breathing in the position.
• Rotate the left leg 5 rounds clockwise and 5 rounds anti-clockwise without bending the knee with normal breathing.
• Slowly lower the left leg to the floor.
• Bring back the head to the floor, while inhaling release the interlocked fingers and straighten the right leg to 90 degree position.
• Exhale and slowly lower the right leg to 45 degree position.
• Inhale deeply and while exhaling lower the right leg to the floor. With the normal breathing relax for few seconds. 
• Practice the same movements on the left side.

Note :

•  While rotating the leg, the circular movement should be as large as possible.
• Suck in the abdomen in while rotating the leg for the good effect.
• While rotating the leg do not bend the knee.
• If cramping is experienced in the abdominal muscles inhale deeply and relax the whole body with exhalation. 

Stage II : Rocking and Rolling

Position : Supine Posture

• While inhaling raise both legs to 45 degree, take an exhalation here and while inhaling raise the legs to 90 degree position.
• Bend both the knees and try to bring the thighs closer to the chest.
• Interlock the finger and clasp the hands around the knees.
• Keep the chin on the knees or try to bring the chin closer to the knees.
• Normal breathing in this position. 

1. Rocking :

• Rock the whole body forwards and backwards, practice 5 to 10 rounds.
• Try to come up into the squatting position on the feet while rocking forward and while rocking backward feel the massaging effect in the spine.
• Relax for few seconds in the same position and move on to the rolling practice.

2. Rolling :

• Roll the whole body to the right side,  your sides of the legs and elbows should touch the floor.
• Roll the body to the left side, your sides of the legs and elbows should touch the floor.
• Repeat the practice alternately to the right and left for 5 times.
• Slowly stop the practice and relax for a while.
• While inhaling , release the hands, lower the head to the floor and raise the both legs to 90 degree.
• While exhaling, slowly bring the legs to 45 degree position.
• Inhale deeply and while exhaling slowly bring the legs down to the floor.
• Relax in Savasana.

Benefits :

• Massages the back, buttocks and hips.
• Reduces the abdominal fat.
• Strengthens the lower back muscles and loosens the spinal vertebrae. 

Contra-indications :

• Avoid this practice who is suffering from high blood pressure and back problems such as sciatica and slipped disc.