Pavanamuktasana Yoga Pose
Lying on the back, both knees are hugged into the chest with the arms wrapped around the shins, rounding the lower back into the floor; held for time.
How to do it
Setup
Lying on the back, knees drawn to the chest, forearms wrapped around the shins, head resting on the floor.
Steps
- Hug the knees in until the lower back rounds into the floor.
- Keep the shoulders and the back of the head down, and hold.
- Let go of the shins and lower the feet one at a time.
Common mistakes
Squeezing the knees in hard: a gentle hug is enough. Lifting the head and straining the neck: keep it resting, or lift it only if the neck is at ease. Tailbone lifting high off the floor: press the sacrum down and hug less.
Breathing
Slow and even through the hold.
