Yoga Pavanamuktasana and Poorna-Halasana

Pavanamuktasana

Technique

1. Lie on your back with your legs straight and arms beside the body with palms touching the floor.
2. Bend your right leg at the knee and hold your knee with both hands. Ensure that your left leg is straight and that the knee is not bent.
3. Inhale and gently pull your right knee towards your chest.
4. Exhale and raise your head. Touch your nose to your knee. Maintain this position as long as possible.
5. Inhale and reverse the process to return to the starting position.
6. Repeat this process with the left leg and then with both legs together.

 

Benefits

1. Relives flatulence. 
2. Tightens stomach muscles.
3. Relieves back pain.
4. Beneficial for pregnant women.

 

Poorna-Halasana

Technique

1. Lie on your back with your legs straight and arms beside the body with palms touching the floor.
2. Inhale and raise both your legs together to a 30 degrees angle without bending the knees by pressing your palms on the floor. Inhale and raise your legs to a 60 degree angle and then to a 90 degree angle.
3. Raise your legs higher and bring them towards your head by pressing your palms down on the floor. Continue to raise your legs further until the toes touch the floor and then stretch them as far back as possible.
4. Place your arms behind your head if possible and touch your toes. Maintain for 5 to 10 seconds.
5. Reverse the process to return to the starting position. 

 

Benefits

1. Stregthens the back muscles.
2. Relieves constipation.

3.Improves circulation to the eyes and face.

4. Beneficial in the treatment of diabetes.

 

Note

Persons suffering from chronic back problems, cervical spondylitis, sciatica high blood pressure, or hernia should take medical advice before attempting this asana.