Wind Removing Pose - Pavanamuktasana

The Wind Removing Pose or Pavanamuktasana is a yoga pose in which the body is positioned in a supine position. Everyone, regardless of whether he or she is a beginner or advanced practitioner, can practice this pose. The Pavanamuktasana (Wind Removing Pose) massages the organs of the abdomen and also eases tension that occurs in the area of the belly and lower back. The pose is also commonly called the Wind Relieving Pose. This pose gets its name from three major Sanskrit words namely; pavana which means air, mukta which means freedom as also release, and asana which means pose. Another name for the Wind Removing Pose is the OneLegged Knee-to-Chest Pose. Steps : 1. Start off in the supine position with your back on the floor. Inhale deeply and bring one knee to your chest. Wrap your arms around your knee as your fold it in and clasp your fingers together. You can either interlock your fingers or hold the elbows of the opposite arm. 2. Simultaneously, exhale, lift your head, and bring your chin toward your chest. Your tailbone and lower back should be pressed to the ground. Attempt to touch your forehead to your knee. You should feel the stretch along the length of your body from your legs to your back. 3. Take a deep breath and hold this position for four to eight breaths. Your breathing should be deep from the belly, so that the belly presses against the thighs when you inhale. 4. On an exhale, slowly return your head back on to the floor and straighten your legs. Precautions :

Avoid performing this pose just after you have had any surgery in the abdominal area or suffering from hernia. Do not attempt this pose if you have an injury in the spine or sciatica. You should also avoid this pose if you are pregnant. Do not perform this posture on a full stomach. Do ensure that you always practice all yoga poses within your abilities as also within limits.

Beginners Tip : Make sure that you first begin the Pavanmuktasana with the right knee drawn in and your left leg extended. This will ensure that pressure is first applied to the mounting colon. When you change sides the pressure will be applied by the left leg on the sliding colon. This helps release any excess gas and stimulates digestion. In practicing this posture, there should be no pain and very little discomfort. The leg that is extended should also be kept straight as best as it can. Also ensure that your lower back is in contact with the floor or yoga mat at all times. Benefit to Body Part :

The wind removing pose provides a gentle massage to the organs of the digestive system. It helps improve the efficiency of the internal organs, stimulates the nerves, and increases the circulation of blood to the internal organs of the body.

Practicing the wind removing pose also helps to get rid of any gases that are trapped in the large intestine. Performing this pose regularly helps improve the efficiency of the digestive system. The wind removing pose also loosens the spinal vertebrae and strengthens the muscles of the lower back. The Pavanamuktasana is also an excellent abdominal workout and helps tone and strengthen your core muscles. This pose also helps in getting rid of stubborn fat deposits from the buttocks, thighs, and abdomen. Another benefit of the Pavanamuktasana is that it helps massage the reproductive organs and pelvic muscles and is considered to be good for menstrual disorders.

Therapeutic Applications :

Impotence and Sterility Menstrual Disorders Constipation Flatulence It alleviates mental sluggishness by enabling the release of toxins from the body It brings about mental clarity Activates the Apana Vaayu and Samaan Vaayu. Activates the prannic flow in the Manipur chakra and solar plexus.

Variations :

In order to experience a deeper stretch, try touching your nose to your knee. Once you have mastered bringing a single knee to your chest, try to perform this posture by attempting to touch both knees simultaneously to your chest. This will increase the difficulty of the posture and provide you with a deeper stretch.

If you have a protruding stomach or are new to the pose, you may experience some difficulty in getting your hands around your legs. In such a case, bring your knee to the side of the body instead of bringing it all the way up to your chest. If you are still not able to get your hands around your knees you could use a yoga strap. Wrap the strap around your knees and hold onto the strap with both hands.

If you dont want to bend your knees or hips too much you can hold the back of your knees or rest your feet on a wall. Other variations for the wind removing pose include the Standing Wind Removing Position and the Half Wind Removing Position. The Standing Wind Removing Position is performed while standing against a wall for support and balance. The steps are the same as for the regular Pavanamuktasana. In the Half Wind Removing Position, your shoulders, back, and head remain in contact with the floor at all times. You simply have to bring your knees to your stomach.

Although the Wind Removing Pose looks fairly simple, it can be challenging for some people. The Pavanamuktasana should ideally be performed on an empty stomach. Pay close attention to your breathing pattern when you are performing this asana and keep in mind that it is always best to perform all yoga poses under the guidance of an experienced instructor.

Hatha Yoga
The Seated Forward Bend - Paschimottanasana followed by The Inclined Plane

Introduction
Paschimottanasana, the seated forward bend, is the fifth of the 12 basic postures of hatha yoga. There are many benefits of this posture, the main and most obvious one is to provide a complete stretch of the entire backside of the body from the back of the head through the heels. Immediately following this is the counterstretch, the inclined plane.

Physical Benefits
Stretches the hamstrings on the back of the legs Stretches and lengthens the entire spine Massages the internal organs, especially the digestive organs Relieves digestive problems such as constipation Relieves problems with sciatica Invigorates the nervous system

Energetic (Pranic) Benefits

Stimulates manipura chakra (solar plexus center) Balances the prana within the body

Mental Benefits
Calms the mind Improves concentration

Technique
Paschimottanasana begins by coming up to a seated position.
Sit up straight with your legs together, stretched out in front of you. Point both feet straight up towards the ceiling.

Be sure you are sitting straight up on the sitbones with your spine straight. Many people benefit at this point by removing the flesh from underneath the sitbones so as to help remove curvature in the spine. Inhale, and stretch your arms up over your head. Following the direction of your hands, at the same time lengthen the entire spine upwards.

Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down. If you can reach your feet, the ideal hand position is to wrap your index fingers around the big toes, with the thumbs resting on tops of the big toes. If you cannot reach your feet yet, let your hands fall comfortably on top of the shins or thighs, or alongside the legs on the floor, or wherever they can comfortably rest. For this posture, try to avoid a lot of curvature in middle part of the spine. It is best to keep the back more straight, although not rigid, and bend from the hip area. Be sure to keep the feet pointed straight up towards the ceiling and together. Once in position, you can gently pull with the arms on the feet or legs, stretching the head more towards the feet and giving an additional stretch to the spine and backs of the legs. As you continue to hold the posture, relax as much as possible, especially in the shoulders and hips. With each exhale let your breath do the work - ideally the abdomen should fall closer toward the thighs, the chest toward the knees and the head towards the feet. Hold the asana for 30 seconds at first and work up to 5 minutes or more.

To come out of the seated forward bend, inhale and stretch your hands past your feet, come up with a flat back stretching your arms and spine up as your body comes up. Exhale and relax the arms down.

Contra-indications
Because in the West we tend to sit on soft, comfortable furniture, this deceptively easylooking asana can take a long time to perfect. The muscles of the hips and backs of the legs

are very powerful and can take awhile to loosen before one can come fully into this pose. However, you can get the proper benefits of the posture by holding as still as possble at whatever stage you are at, with the understanding that with regular practice over time you will be able to make significant progress in this asana.
This most excellent of all asanas, Paschimottanasana, makes the breath flow through the Sushumna, rouses the gastric fire, makes the loins lean, and removes all diseases.Hatha Yoga Pradipika, Chapter 1, verse 29

The Inclined Plane

The inclined plane is the counterstretch to the seated forward bend and follows immediately afterward. The inclined plane increases strength and flexibility in the muscles of the arms, shoulders and back, and improves balance.

Technique
Bring your hands behind you on the mat with your fingertips pointed away from the body. Inhale deeply, drop your head back and lift your hips as high as you can. Your hands and feet should be on the floor with the body lifted as high as possible in between, lifting up with the muscles of the lower back, legs straight. Your head should drop behind you with the neck relaxed. Try to bring the bottoms of the feet flat to the floor. Hold the asana for 10 to 30 seconds.

To come out of the inclined plane, exhale and release the hips back down to the floor. The seated forward bend is part of the basic yoga class.