Your Free Yoga Lesson

(Pavanamuktasan)

• Relieves gas, bloated sensation, and heartburn
• Helps relieve constipation
• Increases circulation in head and neck
• Reduces body fat
• Relieves lower back tension
• Strengthens abdominal muscles

A

B

C

Lie flat on your back with your arms at your sides. Breathe in to a count of three as you raise your right knee to your chest. Make sure your lungs are full, wrap your arms around your knee, hold your breath in for a count of three as you squeeze your knee to your chest (A). Breathe out to a count of three as you slowly relax, straightening your leg until it rests on the floor. Repeat with your left leg. Repetitions: 3 on each side, alternating sides. Then rest a moment, breathing gently.

Now try the same exercise but lift both legs. In this variation it is important to breathe in to a count of three first, then hold your breath in for a count of three while you squeeze. If you try to breathe in and lift at the same time, you will not get a complete lungful of air because you will be tightening your stomach muscles to help you lift your legs. After a week or so of doing the double knee squeeze, you may add the following step: After you squeeze your knees to your chest, lift your forehead as far as possible between your knees (B). Then relax and breathe out. Repetitions: 3.

Variation: If you cannot get down to the floor easily (or for a midday energy boost any time), you may practice this exercise seated in a straight chair (C). Sit with back straight, breathe out, then breathe in to a count of three as you bend your left knee and wrap your arms around it. Hold your breath in, lower your forehead to your knee, and count to three. Then release and lower your leg to a count of three. Repeat 3 times with each leg.

Hold a full lungful of air in as you squeeze.
In the double knee squeeze, breathe in first and hold your breath in while you lift both knees to your chest.
Hold the squeeze only a few seconds to start.

For a complete routine of Yoga exercise, breathing, and meditation, see our book The American Yoga Association Beginner's Manual.

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