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Pawanmuktasana
Wind-Relieving Pose
Relaxing floor movement Best used evening.
Photo: Flora-Victoria, via Wikimedia Commons Source and licence
Lie down comfortably Lie on your back on a firm mat with the head, spine, and pelvis supported.
Set your starting alignment Relax the shoulders away from the ears and keep the neck long.
Position the legs Arrange the feet, knees, and hips for the pose without forcing the joints.
Move into the pose Keep head relaxed. Keep the movement slow and controlled.
Keep the spine comfortable Avoid excessive arching or flattening unless the pose specifically requires it.
Relax the upper body Keep the jaw, face, shoulders, and hands soft.
Breathe and hold Breathe slowly and naturally Remain only as long as the position stays comfortable.
Release Return the legs and arms to neutral slowly, then pause before sitting up.
Avoid forcing range or holding the breath.
Skip if uncomfortable.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.