Method
Lie down straight in your back. Fold your right leg and try to touch the right knee near the chest. Inter lock fingers of both the hands and keep them on the knees. While inhaling press the knee on the chest.Lift the head and try to touch the chin to the knees. Be in this position for some time and now while exhaling straighten your leg. Breathe 2 to 3 times and repeat this exercise with the other leg also. After doing from both the legs alternatively fold both the legs together and bring knees to the chest. Inter lock fingers of both hands and bring it on the knees. Now while exhaling press the knees on the chest and stomach. Lift your head and try to touch the chins to the knees. Be in this position for some time and now while exhaling straighten your knees. This completes one cycle. Repeat this cycle minimum 3 times.
Benefits
With this asana there is good massage of stomach. Pancreas is pressed due to which they become active. Muscles of waist become strong. It’s helpful in arthritis. With the regular practice of pavanmukt asana toxics gases are expelled out. There will be no gastric problems. Accumulated fat starts decreasing. By the regular practice of this asana stomach comes in a shape.
Time
In the beginning do only 1 cycle of this asana. Slowly it can be increased upto 3 times. Beginners should do this asana from 1 min to 3 min. after that with practice you can increase time period of asana.
Precautions
Cervical spondolities patients and weak persons should not lift their neck instead they should practice by keeping the head on the ground. Pregnant ladies should not do this asana.