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.
Repeat 3 times with the right leg and then 3 times with the left leg.
Stage 2
Remain in the starting position.
Bend both knees and bring the thighs to the chest.
Interlock the fingers and clasp the hands on the shin bones just below the knees.
Inhale deeply.
Exhaling, raise the head and shoulders and try to place the nose in the space between the two knees.
Hold the raised position for a few seconds, counting mentally.
Slowly lower the head, shoulders and legs while inhaling.
Practise this 3 times.
Awareness
On the movement, the abdominal pressure, and the breath.
Precautions
Not to be performed by persons suffering from high blood pressure or serious back conditions such as sciatica and slipped disc.
Benefits
Supta pawanmuktasana strengthens the lower back muscles and loosens the spinal vertebrae. It massages the abdomen and the digestive organs and is therefore very effective in removing wind and constipation.
By massaging the pelvic muscles and reproductive organs, it is also useful for impotence, sterility and menstrual problems.
Notes
Stage 1: Ensure that the straight leg remains in contact with the ground.
It is important to start with the right leg because it presses the ascending colon directly.
Follow with the left leg which presses the descending colon directly.