E K A   P A D A  P A V A N A M U K T A S A N A

The name of this asana is composed from the following Sanskrit roots: “eka” means “one”, “pada” means “leg”, “PAVANA” means “air” or “wind” and “MUKTA” means “freedom” or “relieve”. Thus, PAVANAMUKTASANA is the “wind relieving posture” as its performance releases the trapped digestive gas from the stomach and intestines.

WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing this asana.

HOW TO PERFORM THIS ASANA

STARTING POSITION:
Lie down on the floor in the pose of the yogi relaxation – SHAVASANA, but keep your legs close together.

FIRST STAGE - MOVEMENTS WITH THE LEFT LEG:
Inhale and bend your left knee, pulling it as close to the trunk as possible with both hands keeping your fingers interlocked below your left knee. The right leg remains flat on the floor. Hold the inhaled breath for a few seconds while pressing the left knee to the trunk.

Then exhale through your nostrils and lift your back, shoulders and head from the floor until you touch your left knee with your forehead.

Hold the exhaled breath for a few seconds and then inhale through your nostrils and bring your back, shoulders and head back to the floor. Remain holding your left knee while pressing the trunk.

Hold the inhaled breath for a few seconds and then exhale through your nose bringing your left leg to the floor to the initial position.

FIRST STAGE - THE MOVEMENTS WITH THE RIGHT LEG:
Inhale and bend your right knee; pull it as close to the trunk as possible with both hands keeping your fingers interlocked below the right knee. The left leg remains flat on the floor. Hold the air in the lungs for a few seconds while you press the right knee to the trunk.

Then exhale through your nostrils and lift the back, shoulders and head from the floor until you touch your forehead with your right knee.

Hold the exhaled breath for a few seconds and then inhale through your nostrils and bring your back, shoulders and head back to the floor. Remain holding your right knee and pressing it to the trunk.

Hold the inhaled breath for a few seconds and then exhale through your nostrils while bringing your right leg to the floor to the initial position.

Repeat the sets of both movements, each of them for at least seven times.

FOCUS:
Focus on the solar plexus during the performance of this asana.

AWARENESS:
After you end the complete set of movements for at least seven times, return to the initial pose – SHAVASANA. Perceive mainly the awakening of MANIPURA CHAKRA and secondary the awakening of ANAHATA CHAKRA.

Be aware of the awakening and amplification on an intense state of relaxation and well being generated at the level of the solar plexus.

ERRORS TO AVOID:

• Not to press the left or right thigh firmly enough to the trunk.
• Not to correlate breath with the movements.
• Not to bring the back, shoulders and head close enough to the knee.

• It rapidly releases the gastrointestinal gas. Thus, it also removes states of distemper caused by flatulence.
• The pressure on the abdominal area tones all the abdominal organs. It has a beneficial effect on the spleen, liver, pancreas, stomach, gall bladder and sexual organs.
• It improves digestion, stomach diseases like: gastritis and ulcer. It also removes constipation.
• It improves blood circulation, removes the bad smells of the body, makes your waist supple and removes obesity.
• It is recommended for people suffering from aerophagia, qualms and to women facing pelvic pains.