Supt Pawan Muktasan (Leg Locked Air Releasing Pose)

Procedure 

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Gently bend your right leg and bring the right knee over your abdomen.
• Interlock the fingers and place them around the right shin, closer to the knee.
• Inhale (Radhey); while exhaling (Krishna), pull the knee to the chest; raise your head and shoulders and try to touch the right knee with your nose.
• Make sure your left leg remains locked and on the floor.
• Hold the final pose for about 15-20 seconds with normal breathing.
• Again inhale (Radhey), and lowering the trunk and releasing the right knee, return back to the starting position.
• Practice it up to three times, and then come to the starting position again by releasing the right leg.
• Repeat the same process up to three times with the other leg.
• Finally, come to Shavasan (See page 227) and relax.

Variation - 1

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose (See page 227).
• Comfortably bend both knees and bring them over the abdomen.
• Interlock your fingers and keep them around both the shins, just below the knees.
• First inhale (Radhey) deeply, and with a slow exhalation (Krishna), slowly pull both the knees toward the chest.
• Simultaneously, lift the head and shoulders upward, and attempt to keep the nose between the two knees.
• Remain in this pose for about 15-20 seconds with normal breathing.
• As you return to the centre, inhale (Radhey) and lowering the trunk and head gradually to the floor, release the knees.
• Do this process for three times.
• Lastly, come to Shavasan and relax.

Awareness

• On your bodily movements along with the breaths synchronized with them
• On the pressure on your abdomen
• On the Holy Names “Radhey Krishna” flowing with your breaths

Benefits

• Supt Pawan Muktasan is a very invigorating pose as it strengthens your lower back muscles and makes the spinal vertebrae flexible.  
• The main purpose of this pose is to remove gas and constipation, by massaging the abdomen and digestive organs.  
• It is very effectual in rooting out impotence, sterility, and menstrual problems for it also massages the pelvic muscles and reproductive organs.

Contraindications

• Persons with high blood pressure and acute back cases like sciatica and slipped-disc should avoid it.