Pawanmuktasana; Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.<br />Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.<br />Encircle the knees with both arms, hands clasping opposite elbows.<br />Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.<br />Straighten the neck and lower the head back on to the ground.<br />Release the arms and place them beside the body.<br />While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.<br />Exhaling slowly lower the legs back to the supine position.<br />Straighten the neck and lower the head back on to the ground.<br />Release the arms and place them beside the body.<br />While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.<br />Exhaling slowly lower the legs back to the supine position.<br />Try to touch the chin to the knees.<br />Try to keep the legs together.<br />Relax the body and breathe normally in the pose.<br />Point the toes.<br />Strain your neck.<br />Overstretch, trying to pull the thighs too close and causing strain.<br />Stretches the neck and back.<br />The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.<br />The pressure on the abdomen releases any trapped gases in the large intestine.<br />Blood circulation is increased to all the internal organs.<br />Digestive system is improved.<br />Relieves constipation.<br />Strengthens the lower back muscles and loosens the spinal vertebrae.<br />Sterility and impotence.<br />Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.<br />Anyone suffering from hernia or piles should avoid this asana.<br />Pregnant women should not practice this asana.<br />If there is any pain, stiffness or injury to the next the head should remain on the floor. <br /><br />Now, Download Yog Sadhana App on your Android Smartphone :- http://bit.ly/Yog-Sadhana-App
