Pawanmuktasana

Part 2

Digestive & Abdominal Poses

Digestive And Abdominal Poses In Yoga –
Pawanmuktasana Part 2

Pawanmuktasana Part 2 corresponds to the Digestive/Abdominal

poses in Yoga. They are a group of asanas concerned specifically
with strengthening the digestive system. This is the second part of
the Pawanmuktasana Series 1,2,3.

These are excellent for people with indigestion, constipation,

acidity, excess wind or gas, lack of appetite, diabetes, disorders of
the reproductive systems, and varicose veins. The digestive and
abdominal poses (pawanmuktasana – 2) also help in eliminating
energy blockages in the abdominal area.

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Contents

Overview 4
Yoga poses in Pawanmuktasana Part 2 5
Chart of poses 6
Base Position Lying down 7
Raised Legs Pose (Padotthanasana)Raised Legs Pose –
Padotthanasana 8
Leg Rotation (Pada Chakrasana)Leg Rotation – Pada
Chakrasana 9
Cycling Pose (Pada Sanchalanasana)Cycling Pose – Pada
Sanchalanasana 10
Leg Lock Pose (Supta Pawanmuktasana)Leg Lock Pose –
Supta Pawanmuktasana 11
Rocking And Rolling Pose – (Jhulana Lurhakanasana)Rocking
And Rolling Pose – Jhulana Lurhakanasana 12
Sleeping Abdominal Stretch (Supta
Udarakarshanasana)Sleeping Abdominal Stretch Pose –
Supta Udarakarshanasana 13
Universal Spinal Twist ( Shava Udarakarshanasana)Universal
Spinal Twist – Shava Udarakarshanasana 14
Boat Pose – NaukasanaBoat Pose – Naukasana 15
10 Amazing Benefits of Pawanmuktasana Part 2 16
Factors to consider 17
Awareness 17
Need for Periodic rest 17
Precautions 17
Precautions 17

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Overview

English Digestive and Abdominal Poses

Name

Sanskrit Pawanmuktasana – 2
Name

Base position Lying flat on the back with the legs together and straight.

Number of 8
poses in
sequence

Duration of 15 minutes
sequence

Body Parts Abdomen, thighs. Aids in digestion

Category Pawanmuktasana series 1,2,3

Difficulty Beginner

Benefits The second pawanmuktasana sequence helps in aiding

digestion. It is great for boosting digestion, and
strengthening the abdomen and thighs.

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Yoga poses in Pawanmuktasana Part 2

The sequence for Digestive and Abdominal Poses in Yoga –

Pawanmuktasana Part 2 consists of 8 poses.

S Sanskrit Name English Name Body Part

No

1 Padotthanasana Raised Legs Pose Legs, thighs

2 Pada chakrasana Leg rotation Legs, thighs

3 Pada Cycling in yoga Legs, thighs

Sanchalanasana

4 Supta Leg lock pose Abdomen

pawanmuktasana

5 Jhulana Rocking and rolling in Blood

Lurhakanasana yoga circulation

6 Supta Sleeping abdominal Abdomen

Udarakarshanasan stretch pose
a

7 Shava Universal spinal twist Spine

Udarakarshanasan
a

8 Naukasana Boat pose Abdomen,

thighs

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Chart of poses

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Base Position Lying down

● The arms should be by the sides, palms down, and the head, neck,
and spine in a straight line.
● Be sure to use a thin mat or a blanket

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Raised Legs Pose (Padotthanasana)

Raised Legs Pose – Padotthanasana

● Inhale and raise the right leg as high as is comfortable, keeping it

straight and the foot relaxed.
● The left leg should remain straight and in contact with the floor.
● Hold the posture for 3 to 5 seconds while retaining the breath.
● Exhale and slowly lower the leg to the floor.
● This is one round.
● Practise 10 rounds with the right leg and then 10 rounds with the left
leg.

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Leg Rotation (Pada Chakrasana)

Leg Rotation – Pada Chakrasana

● Raise the right leg 5 cm from the ground, keeping the knee straight.
● Rotate the entire leg clockwise 10 times in as large a circle as
comfortable.
● The heel should not touch the floor at any time during the rotation.
● Rotate 10 times anti-clockwise. Repeat with the left leg, first
clockwise, then anti-clockwise.

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Cycling Pose (Pada Sanchalanasana)

Cycling Pose – Pada Sanchalanasana

● Raise the right leg.

● Bend the knee and bring the thigh to the chest.
● Raise and straighten the leg completely.
● Then lower the straight leg in a forward movement.
● Bend the knee and bring it back to the chest to complete the cycling
movement.
● The heel should not touch the floor during the movement.
● Practise 10 times in a forward direction and then 10 times in reverse.

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Leg Lock Pose (Supta Pawanmuktasana)

Leg Lock Pose – Supta Pawanmuktasana

● Bend the right knee and bring the thigh to the chest. Interlock the
fingers and clasp the hands on the shin just below the right knee.
● Keep the left leg straight and on the ground.
● Inhale deeply, filling the lungs as much as possible.
● Exhaling, raise the head and shoulders off the ground and without
straining, bring the right knee to the nose.
● Remain in the final position for a few seconds. While slowly inhaling,
return to the base position. Relax the body.

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Rocking And Rolling Pose – (Jhulana Lurhakanasana)

Rocking And Rolling Pose – Jhulana Lurhakanasana

● Lie flat on the back. Bend both legs to the chest.

● Interlock the fingers of both hands and clasp them around the shins
just below the knees.
● This is the starting position.
● Roll the body from side to side 5 to 10 times, touching the side of the
legs on the floor.

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Sleeping Abdominal Stretch (Supta Udarakarshanasana)

Sleeping Abdominal Stretch Pose – Supta Udarakarshanasana

● Bend the knees and place the soles of both feet flat on the floor,
directly in front of the buttocks.
● Keep the knees and feet together throughout the practice.
● Interlock the fingers of both hands, place the palms under the back of
the head and let the elbows touch the floor.
● Breathe in, and while breathing out, slowly lower the legs to the right,
trying to bring the knees down to the floor.
● The feet should remain in contact with each other, although the left
foot will move slightly off the floor. At the same time, gently turn the
head and neck in the opposite direction to the legs. This will give a
uniform twisting stretch to the entire spine.

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Universal Spinal Twist ( Shava Udarakarshanasana)

Universal Spinal Twist – Shava Udarakarshanasana

● Lie in the starting position with the legs and feet together. Stretch the
arms out to the sides at shoulder level with the palms of the hands
facing down.
● Bend the right leg and place the sole of the foot beside the left
kneecap. Place the left hand on top of the right knee. This is the
starting position.
● Gently bring the right knee down towards the floor on the left side of
the body, keeping the leg bent and the foot in contact with the left
knee.
● Turn the head to the right, looking along the straight arm, and gaze at
the middle finger of the right hand.
● The left hand should be on the right knee and the right arm and
shoulder should remain in contact with the floor. In the final position,
the head should be turned in the opposite direction to the folded knee
and the other leg should remain straight.
● Hold the position for as long as is comfortable.

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Boat Pose – Naukasana

Boat Pose – Naukasana

● Breathe in deeply. Hold the breath and then raise the legs, arms,
shoulders, head and trunk off the ground. The shoulders and feet
should be no more than 15 cm off the floor. Balance the body on the
buttocks and keep the spine straight.
● The arms should be held at the same level and in line with the toes.
The hands should be open with the palms down. Look towards the
toes.
● Remain in the final position and hold the breath. Count to 5 mentally
(or for longer if possible).
● Breathe out and return to the supine position. Be careful not to injure
the back of the head while returning to the floor.
● Relax the whole body.

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10 Amazing Benefits of Pawanmuktasana Part 2
1. Opens up the thighs & strengthens the thigh muscles. It’s important
to boost these in order improve metabolism
2. Helps lower knee pain. Stiff thighs tend to put pressure on the knee.
Opening of thighs and calves helps alleviate it.
3. Improves flexibility of the spine (universal spinal twist)
4. Strengthens the core of the body (boat pose). It helps strengthen the
abdominal muscles and the core.
5. Pawanmuktasana Part II is largely aimed at improving the overall
digestion. It’s a great sequence for morning.
6. Helps remove constipation (supta pawanmuktasana)
7. Helps remove stiffness in upper and lower back
8. Improve blood circulation in the body (rocking and rolling pose)
9. It helps reduce flatulence. It’s a great sequence for morning.
10. Helps reduce pain in lower back by strengthening the core,
opening up the thigh muscles.

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Factors to consider
Following are important things to consider while doing the yoga sequence:

Awareness
Throughout the practice of digestive and abdominal poses in yoga
(pawanmuktasana -2) become aware of the following:
1. Movement
2. Intra-abdominal pressure
3. The stretch of the muscles
4. Breathing

Need for Periodic rest

Before starting the practice of digestive and abdominal poses, the body
and mind should be calm and relaxed. This is best achieved through the
practice of corpse pose also known as shavasana in yoga. In addition, a
short rest should be taken between asanas, lying in the corpse pose
(shavasana). One minute or thirty seconds should be sufficient, but a more
reliable guide is to rest until the breathing returns to normal.

Precautions
When starting this series, it is not advisable to attempt all the practices in
one go, especially the ones which involve using both legs together. It is
better to choose one practice at a time and incorporate that into the
previous practices. The pawanmuktasana part 2 series requires a great
deal of effort and may put a strain on the lower back. Therefore, be aware
of physical limitations and do not strain.

Precautions
The practice of digestive and abdominal poses should not be performed by
people suffering from high blood pressure, serious heart conditions, back
conditions such as sciatica and slipped disc, or soon after abdominal
surgery. If there is any doubt, please consult a competent therapist.

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