Pavanamuktasana- The Wind-Releasing Pose

"Pavana" means "wind" and "Mukta" means release in Sanskrit. As the name suggests, this asana massages the digestive organs and gives relief from excess wind in the stomach and intestines.
Sequence:

1. Lie flat on your back.
2. Stretch your arms on the respective sides with palms turned down.
3. Fold the legs back and place the feet flat on the floor.
4. Draw the feet in so that the legs are folded against the thighs and the heels come near the posterior.
5. Pressing the palms down on the floor, lift your feet oft the ground and bring the knees towards the chest.
6. While pressing the palms down again on the floor, raise your head and shoulders off the floor.
7. Then, pressing the palms down once again on the floor, raise your hips and buttocks and move your knees further towards your chest, keeping the knees and feet together and without lowering the head.
8. Fold your arms and embrace the folded legs a little below the knees.
9. While exhaling, press down the knees together on top of the chest with your folded forearms. While doing this, raise your head, shoulders and the upper portion of the chest and bring down your nose in the space between the knees.
10. Maintain this position for about five seconds while holding out your breath.
11. Inhaling, bring back the head to the floor, relaxing the pressure of the arms on the legs and keeping the arms still folded below the knees.
12. After taking the necessary turns, stretch out your arms and legs and relax.


Benefits:

* It benefits persons suffering from flatulence by releasing the gas which is the main object of this asana.