yoga asanas

1.Ardha Padmasana (Half Lotus pose):

Ardha means Half, whereas Padma or Kamala means Lotus. The posture gets its name because the person performing it resembles a Lotus. The Half Lotus Posture is an intermediate pose for beginners who cannot sit comfortably in the Lotus Posture (Padmasana). Yoga beginners can practice the Half Lotus Posture initially, and switch to the Lotus Posture later.


Steps –

Perform staff pose.

Bending your right leg, position your right foot on the left thigh, at the closest distance from your hip.

Bend your left leg and slide the left foot under the right leg.

Place your palms on the thighs.

Exhale when pressing the sitting bones in the floor and pointing the crown of the head to the ceiling.

Remain in this pose from 5 seconds upto 1 minute or till you start feeling uncomfortable before returning to staff pose.


Benefits: Half lotus is an intermediate seated posture used for meditation. This posture opens the hips, knees and ankles and is used in preparation for full lotus.


2. Padmasana ( lotus Pose):

The word Padmasana is a Sanskrit word which means “lotus flower” so it’s also known as the “Lotus pose”. It is so called because of the lotus- like formation which made by our legs during this asana. Another name of Padmasana is “kamalasan” The word Kamal is a hindi word which means a lotus flower. It is a yogic exercise in which one crosses the legs while maintaining a straight posture. It is a important position for meditation.

Steps of Padmasana (Lotus Pose)

Sit on the floor and stretch your legs, your legs should be straight in front. Hold the right leg in both the hands, fold the legs slowly and place it on your left thigh. Ensure that your feet should touch your navel.


Same like earlier fold the left knee, and hold it with both hands and place it on the right thigh close to the other. At this point your both knees should touch the floor and the foot should face upwardly.


Your spinal cord should be straight at this point. If you feel some difficulty while sitting in the posture for a long time, you can change the legs and then sit on the same position.


Your spinal cord should be erect, your both hands should be together or put the palms facing upside on the knee joints and the thumb must touch your index finger and the other fingers should face the upward.

Breathing process should be slowly – slowly and deeply. ( Inhale and Exhale) and focus on your breathing. Do this asana for 2 to 3 minutes in the beginning stage, once you are used to it then increase the time 15 to 30 minutes. Remember one most important thing don’t bend our body or head while doing this Asana.

Benefits of Padmasana

Padmasana is the highly preferred asanas by yoga practitioner in the beginning stage for increase the focus of mind and concentration. It helps in improving the concentration power and it will calms the brain also.

This Asana helps to preserve vital fluids in the body and prevents abdominal diseases and female disorders connected with the reproductive organs.

Doing this Asana gives your mind peace, solitude and longevity to the practitioner. It increases the hungry and helps to relax the body.

It can also helps in the stretches the ankle and knees. This Asana is the base for all asanas and it strengthens the hip and knee joints of the female and can get painless peaceful mind.

You can reduce the unwanted fat of hip and the thigh. This is the simplest and easiest asana which can practice by all the age group of men and women they can get benefits of yogasana.


People who are suffering from ankle injury should not practice this asana. In case you have undergone a recent knee surgery please avoid this asana. If you have sprain in the leg, then our advise is not to do this asana. Don’t perform this if you suffering from severe back pain.


3.vajrasana (Thunderbolt pose):

The name comes from the Sanskrit words vajra meaning “thunderbolt” or “diamond”, and asana (आसन, āsana) meaning “posture” or “seat”.


Sit in Dandasana (hips on ground, legs in front)

Bend your knees and bring your heels under your hips, toes should be pointing backwards

Sit straight with your backbone in an upright position. Lay the palms of your hands on your thighs.

Look straight ahead.


Calms the mind and bring stability in mind (so its also used as a meditative posture)

Cures constipation, acidity, increases digestion process. Those suffering from gas problems can practice immediately after lunch or dinner.

Increases blood circulation in the organs of the body as the blood flow is constricted in the legs

It is a preventive measure against hernia and also helps to relieve piles.

It alleviates menstrual disorders.

Sports application:

Increases the ankle flexibility hence decreases the chances of injury in the ankle while running, dancing etc.

Good ankle flexibility could help to increase your reach in rock climbing.

Precautions – Avoid for injury to knees or ankles.

4.Ardha-Matsyendrasana (The Half Spinal Twist ):

Matsyendrasana or Spinal twist is named after the great Hatha Yoga Master, Matsyendranath, who according to mythology, overheard the secret practice of Hatha Yoga while Lord Shiva (known as the first great Hatha Yogi) narrated it to his consort Parvati.


Bend the left leg and place the left foot on the ground over the right knee.

Bend the right leg and fold it so that it is resting on the ground with the right heel near the left buttock.

Bring the right hand over the left leg and grab the big toe of the left foot.

Inhale and exhaling twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally.


Stretches the back muscles, the hips and the shoulders.

Strengthens the back and relieves tension.

Massages the abdomen and internal organs, stimulating digestion.

Stimulates the liver and kidneys.

Energetically it lifts mood and is calming for anxiety.


Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
People with Heart, abdominal or brain surgeries should not practice this asana.
Care should be taken for those with peptic ulcer or hernia.
Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe

5.Gomukhasana (Cow Face Pose):

In Sanskrit language “Go” stands for “Cow” while “Mukha” means “Face” that is why Gomukhasana is also renowned as Cow Face Pose. In this asana parted thighs resembles cow’s lips while hands placed up & down look like cow’s ears. Hence for this reason this asana is named as Gomukhasana. Here we showcase some Gomukhasana steps for how to do Gomukhasana in a very organized manner to gain useful Gomukhasana benefits. Cow Face Pose helps to alleviate respiratory problems, increase blood flow in torso, cures arthritis and piles and relieves various digestive problems.

Following are the approved steps for practicing Gomukhasana step by step for achieving its favorable benefits.

Step 1: –

First of all sit in crossed leg posture such that right leg is place over left one.

Step 2: –

Now spread legs further apart as long as one feels comfort and ease but avoid bending at knees.

Step 3: –

Bend left knee and put bottom of left foot against inner left thigh and then bring left heel as nearer as possible to the perineum by keeping left knee on the ground.

Step 4: –

Now grab the right foot by using left hand to keep the right foot heel against the front left-portion of left buttock such that right knee is exactly placed over left knee.

Step 5: –

Now inhale gradually and raise the right hand over the head by bending right hand elbow.

Step 6: –

Now bring hands behind the back with the help of left hand by interlocking fingers of both hands forming an “S” type lock structure.

Step 7: –

Retain this posture by holding breathe as long as one feels it comfort and ease.

Step 8: –

At last exhale gradually and repeat the same procedure by reversing arms and legs position.

Time duration for Gomukhasana

It is suggested that one should retain this posture without breathing for minimum 30-60 seconds as long as one feels it comfort and ease but don’t try to overdo it.

Advantages of Gomukhasana

1)   Gomukhasana benefits to stretch and toughen ankles, thighs, hips, shoulders, armpits, triceps and chest.

2)   It increases the flexibility of arms and shoulder muscles.

3)   It tones up your back.

4)   Gomukhasana steps are much helpful for curing arthritis and dry piles.

5)   It is very beneficial for respiratory system and improves breathing problems.

6)   It reduces the happening of cramps and sprains.

7)   It increases blood flow in torso.

8)   Gomukhasana benefits to remove unwanted fat from thighs and hips area.

Precautions of Gomukhasana

1)   While practicing Cow Face Pose, one should be clear that whichever leg is on top the same side arm must be placed lower.

2)   Patients suffering from neck and shoulder problems should not practice this asana.

3)   People suffering from frozen shoulder ailment avoid practicing Gomukhasana steps.

4)   Heart and high blood pressure patients who cannot hold breathe for long time then they should.

6.Ustrasana (Camel Pose):

Camel pose, also known as Ustrasana, has the ability to stretch and stimulate all parts of your body, when done correct. It can also strengthen some areas of your body that need attention.

Ustrasana work in a subtle manner to improve endocrine, respiratory, lymphatic, circulatory and skeletal systems.Apart from imparting numerous functional benefits, it is also recommended for those with asthma, bronchitis, thyroid, diabetes, spondylitis, and voice disorders.


First of all sit on the knees with heels pressed down in normal Vajrasana posture against the buttocks and calves of legs flat on the ground.

Now reach backward and grab the right ankle by right hand and left ankle by left hand.

After this inhale steadily and lift up the buttocks above the legs arching the back and putting pressure on abdomen muscles and bend the head in backward direction as much as possible.

Retain this posture for the time duration of inhaling breathe or by breathing.

At last exhale to get back to initial kneeling Vajrasana posture.

Advantages of Ustrasana

1) Ustrasana benefits to stretch out muscles around neck, chest and abdomen region.

2) It toughens up back muscles, gluteal muscles and triceps of the arms.

3) In advance it also offers massage to organs and chakras around the abdomen area.

Precautions of Ustrasana

People suffering from back & neck injury, stiffness in knees and internal organ surgery should avoid practice of this asana.

Migraine, insomnia and high or low blood pressure patients should avoid practice of Camel Pose.

Women in their pregnancy period should not practice this asana.


Supta Vajrasana is the supine derivative of the Vajrasana, meaning the adamant pose. It is effective in treating constipation, blood pressure and strengthens the abdominal muscles.


* Sit in Vajrasana.

* Slowly take the help of right elbow, then left elbow and place them on the ground towards backside.

* Slowly straighten the hands and completely lie on the back.

* Shoulders should rest on the ground. Beginners may keep their hands on respective thighs. Knees should remain together.

* After practicing this position well, making the shape of a scissor with both hands bring them under the shoulders.

* Right hand will remain under left shoulder and left under the right, head in the middle of them.

* While returning to the original position, first take out the hands and place it by the side of the body.

* Now, with the help of elbows sit as in the first position.


  1. Supta-Vajrasana strengthens abdominal muscles.
  2. This cultural asana is useful in high blood pressure and sciatica.
  3. It is a good remedy for constipation.
  4. Those suffering from gases and pain in hip should not practice it.

Precautions :

Should not practice in case of very high blood pressure, slipped disc or those who suffer from vertigo.

Pregnant women or undergoing mestruation cycle or if having knee injuries or surgery, should avoid supta vajrasana.

8.Sasangasana (rabbit pose):

sasangasana also known as Rabbit pose is the most extraordinary forward bowing posture, which is inverse the camel. It conveys the most incitement to the crown of the head, since you’re acquiring weight to the highest point of your head. This posture takes after a bunny rabbit extending itself into a ball, adjusting the back.

How to do Sasangasana (Rabbit Pose):

  1. How about we start by sitting on your heels. Breathe out all the air and snatch your heels with back of the hands confronting out, so thumbs outside, and fingers inside.
  2. Draw in your center and round down, setting the TOP of your head on the ground towards your knees so that your temple is touching your knees.
  3. Lift your hips high, moving forward like a wheel until your elbows are bolted, feeling this superb opening of the back of the heart.
  4. Breathe in, draw on your heels with a firm hold of your hands and breathe out, go more profound.
  5. Stay here for no less than 5 breaths, and gradually come up the same way you came in. Breathe in, and move up one vertebrae at once, jaw and head comes up last, discharging the hands.

Health Benefits of Sasangasana (Rabbit Pose):

  • Improve the mobility of the spine and back.
  • Whilst extending the arms and shoulders.
  • It discharges pressure from the neck and back.
  • This stance can mitigate depression and insomnia.


  • Rabbit posture is a full flexion of the neck posture, and ought not to be rehearsed by yogis with neck, spinal, shoulder, or hip issues, and ought not to be drilled by yogis exhorted against reversals.
  • This stance can be polished with the mat collapsed with a cover under your head or knees for solace.
  • Try not to practice this posture on the off chance that you have neck harm, in the event that you endure with vertigo, or show at least a bit of kindness condition or hypertension. Take alert on the off chance that you have a back, knee or shoulder damage.
  • During pregnancy Sasangasanais not recommended.

9.Rajakapotasana (King Pigeon Pose):


Rajakapotasana (King Pigeon Pose) is the Advanced level of Pigeon pose, In Sanskrit “Raja” means King and the meaning of kapot is Pigeon and Asana means Pose, posture or seat. king pigeon Pose is rehearsed in a situated position. It is a reclined or backbend pose that makes the mid-section puff up, in this manner taking after the position of a pigeon. This is the way this asana is named Raja (lord) kapot (pigeon) asana (posture). Rajkapotasana is a propelled yoga posture.

Steps of King Pigeon Pose (Rajakapotasana)

  • Begin off on your fours, ensuring your knees are set directly under your hips and your hands somewhat in front of your shoulders.
  • After that tenderly slide your right knee forward, with the end goal that it is simply behind your right wrist. During this, keep your right shin under your torso, and acquire your right foot front of your left knee. The exterior of your right shin must lie on the floor.
  • Gradually, slide your left leg to the back. Rectify your knee, and drop the front of your thighs to the floor. Bring down the exterior of your right backside on the floor. Place your right heels before your left hip.
  • You can also point your right knee towards the right, to such an extent that it is outside the line of the hip.
  • Your left leg ought to broaden itself straight out of the hip. Ensure it is not turned or bent to your left side. Now rotate it inwards, with the end goal that its midline is squeezed against the floor.
  • After that, take a long and deep breath; while you breathe out bend left leg from the knees. At that point, push your middle back and extend as much as you can so that your head touches your foot.
  • Raise your arms, tenderly collapsing them at your elbows. Utilize your hands to bring your foot towards your head.
  • Keep up the upright position of your pelvis. Push it down. At that point, lift the lower edges of your rib confine against the weight of the push.
  • For lifting up your mid-section (Chest), push the highest point of your sternum straight up and towards the roof.
  • Remain in this position around 30 to 60 seconds.
  • Now put down your hands back to the floor and put your left knee down. Slowly slide your left knee forward.
  • Breathe out and get into the Adho Mukha Svanasana.
  • Rest for sometime; returned on your fours and relax. As you breathe out, do the asana with your left leg forward and right leg at the back.
  • Repeat this process with your right leg forward and once with your left leg forward.

Benefits of the King Pigeon Pose (Rajakapotasana)

  • Rajakapotasana stretches your entire lower body.
  • It massages your abdominal organs, thereby improving digestion.
  • Strengthens your back and it relieves in back problems like sciatica.
  • KIng Pigeon pose opens up your hips and makes your hips more flexible.
  • The profound stretch calms the body of anxiety and tension.
  • It opens up the mid-section (chest) and reinforces the crotch.
  • king pigeon pose likewise enhances the working of the urinary and regenerative frameworks (reproductive systems).



Practice this pose under the supervision of an expert yoga trainer coz it is an advance pose. One false stretch could harm you. If you are a beginner then don’t attempt this Pose, do this pose after one or two months regular practice of yoga.

In case of ankle, sacroiliac, or knee injury avoid this. Pregnant women and people who have tight thigh also avoid this.


10.Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is an asana. Sanskrit: पश्चिमोत्तानासन; Paschima – West/Back, Uttana – Intense Stretch, Asana – Pose; Pronounced As – POSH-ee-moh-tan-AHS-anna

This seemingly simple asana is a classic Hatha Yoga pose that has many benefits. The Paschimottanasana covers a whole lot of systems in the body and is particularly useful for diabetes and high blood pressure. This asana also gives the entire body a good stretch. Interestingly, the front part of the body is called the East, and the back is usually called the West. This asana concentrates on the back of the body, and, therefore, it is named as such. In English, this asana is called the Seated Forward Bend or the Intense Dorsal Stretch.

What You Should Know Before You Do The Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.

It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

How To Do The Paschimottanasana

  1. Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.
  2. Inhale and raise your arms over your head. Stretch.
  3. Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
  4. Stretch out your arms, and let them reach the furthest they can, possibly till your toes. But make sure that you don’t stretch too far.
  5. Then, lifting your head slightly, elongate your spine.
  6. Exhale and move your navel towards your knees.
  7. Repeat this a few times. Then, place your head on your legs, and hold the pose.
  8. Inhale and come up back to the sitting position with your arms stretched out.
  9. Exhale and lower your arms.


Precautions And Contraindications

These are a few points of caution you must keep in mind before you do this asana.

Avoid this asana if you have asthma or diarrhea.

In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.

Pregnant women must avoid practicing this asana.

11.Garbha Pindasana — (Embryo in the womb):

Garbha means womb, pinda means embryo. Indeed we are making ourselves like an embryo in the womb in this posture! This posture is particularly good for females as it strengthens the uterus, it is good during pregnancy and is said that it helps prepare the fetus for correct positioning at birth, it is beneficial for a pregnant woman and may be practiced up through the first trimester. After all it is said that we rock and roll clockwise nine times signifying the nine months of gestation.

Stepwise Technique

yoga pose : womb embryo posture – garbha pindasana

Sit on the ground with your head and spine erect. Extend your legs forward such that the knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. See the Lotus Posture (Padmasana) for more details.

Pass your hands through the gap between the calves and the thighs close to your knees. Then, thrust your arms forward till the elbows.

Breathe out and raise your thighs off the ground. Bend your arms at the elbows and then hold your ears with your hands. Carefully balance your body weight on the tail bone.

Breathe normally and maintain this final position for about 10 seconds (in the early stages) to 30 seconds or your breakpoint.

Potential Benefits of the Yoga Posture

The Womb Embryo Posture (Garbha Pindasana) is believed to help in a spiritual union between one’s mind and soul.

The abdomen remains shapely and slim due to total contraction during the posture.

The digestive system of the body improves due to the regular practice of this posture It also treats all kinds of stomach illnesses.

The yoga posture provides exercise to both the upper and the lower body of the performer.

Precautions And Contraindications:

This asana should not be practiced with problems of the hips, knees or ankles.

This asana should not be practiced if any abdominal surgery is done recently.



12.Sarvangasana (shoulder stand):

Sarvangasana is a yoga pose wherein the whole body is balanced on the shoulders. It is also a part of the Padma Sadhana yoga sequence. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.

How to do Sarvangasana (Shoulder Stand)

  1. Lie on your back with hands by your side.
  2. With one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands.
  3. Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms and not on your head and neck.
  4. Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Instead keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.
  5. Keep breathing deeply and stay in the posture for 30-60 seconds.
  6. To come out of the posture, lower the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor. Relax for a minimum of 60 seconds.

Benefits of Sarvangasana

  • Stimulates the thyroid and parathyroid glands and normalizes their functions
  • Strengthens the arms and shoulders and keeps the spine flexible
  • Nourishes the brain with more blood
  • Stretches the heart muscles by returning more venous blood to the heart
  • Brings relief from constipation, indigestion and varicose veins


Consult your physician before doing the Sarvangasana if you have any of the following health conditions: pregnancy, menstruation, high blood pressure, heart problem, glaucoma, slip disc, spondylosis, neck pain and acute thyroid problem.

13.Halasan (Plough Pose):

The name comes from the Sanskrit words hala meaning “plow” and asana meaning “posture” or “seat”.So it is also named as plow pose. Halasana is one of the advanced yoga pose simple to practice and contains lots of benefit. Halasana rejuvenate the inner parts of one’s body and make it healthy again.It is also helpful for men to correct the sexual and semen related problems like premature ejaculation,spermatorrhoea, and night emission effectively.

How to do halasana

  • Lie on the yoga mat or carpet and join the legs together
  • Raise your legs to make an angle of 90 degree.
  • Thrust the palms, raise the waist and legs, bending forwards curving the back and resting the legs on the floor above head.
  • Try to place the big toe on the floor and keep the legs straight.
  • Balance the whole weight on the shoulder blade, shift both the hands over the head,join the fingers and hold the head with it and relax the elbows on the floor.
  • Try to remain in the position till the the count of 100.
  • Then release the fingers above the head, pressing the pals on the floor taking back thumb toe gently bring the body and legs to the floor
  • Relax and practice for 2 round more.

Benefits of halasana:-

  • Practicing this asana regularly can avoid disease like diabetes,obesity,constipation,stomach disorder,Blood pressure and menstrual disorders
  • It makes your back bone elastic and flexible.
  • Halasana helps to reduce both belly and body fat.
  • It improves memory power.


  • Those having neck pain,spondylosis and high blood pressure should not practice this yoga pose.
  • Pregnant ladies should not try this asana.



Chakrasana, also called Urdva Dhanurasana is an asana. Sanskrit: ऊर्ध्वधनुरासन; Urdhva – Upward, Dhanur – Bow, Asana – Pose; Pronounced As – OORD-vah don-your-AHS-anna

The Urdhva Dhanurasana is a backbend and also an asana that forms a part of the trailing off exercises in an Ashtanga Yoga regimen. It is also called the Chakrasana or the Wheel Pose, apart from being called the Upward Facing Bow Pose. When the pose is assumed, it resembles a wheel or an upward facing bow. This asana is known to give the spine great flexibility. When done as a part of an acrobatic or a gymnastic routine, it is called the back bridge.

Steps of Chakrasana

  • Lie down on your back with feet apart ,bend your knees and place your feet on the ground close to your body.
  • Now bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart.
  • Inhale and press your palms firmly into the floor.
  • Lift your shoulders and elbow firmly into the floor
  • Your Feet should be pressed firmly into the floor.
  • Inhale and lift your hips up.
  • The spine should be rolled up so that it may seem to resemble a semi circular arch or wheel.
  • Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up.
  • Hold this pose for at least 15-30 seconds.
  • To go back to original, bend your elbows to lower your head and shoulders to the floor.
  • Then bend your knees and bring your spine and hips back to the ground and relax.

Benefits of Chakrasana

  • Strengthens liver, pancreas and kidneys.
  • Excellent for heart.
  • Good for infertility, asthma and osteoporosis.
  • Strengthens arms, shoulders, hands, wrists and legs.
  • Stretches the chest and lungs
  • Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
  • Stimulates the thyroid and pituitary glands.
  • Increases energy and counteracts depression.

Cautions of Chakrasana

  • Do not try this Asana in case of back injury.
  • If you are suffering from heart problems, then don’t try this.
  • Headache, Diarrhea and carpal tunnel syndrome.
  • High or low blood pressure.
  • Do not perform this if suffering from any cardiac or spinal problems.
  • Avoid if suffering from hernia.



    Pavanamuktasana, Wind-Relieving Pose, Wind Removing Pose, or Wind Liberating Pose is an asana. Sanskrit: पवनमुक्तसन ; Pawan – wind, Mukta – relieve or release, Asana – pose; Pronounced As – PUH-vuhn-mukt-AAHS-uh-nuh.

    The Wind-Relieving Pose is a reclined posture that is suitable for everyone, whether they are beginners or advanced practitioners. This pose helps to release digestive gases from the intestines and stomach with great ease. It is also called the One-Legged Knee-to-Chest Pose.

How To Do Pawanmuktasana

  1. Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.
  2. Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
  3. Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
  4. Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.

Precautions And Contraindications

These are a few points of caution to keep in mind before you do the Pawanmuktasana.

  1. This asana must be avoided if you have had an abdominal surgery recently. Also, people suffering from hernia or piles must avoid this asana.
  2. This asana must not be practiced by pregnant women. Menstruating women can avoid this asana if they are not comfortable.
  3. If you are suffering from heart problems, hyperacidity, high blood pressure, slip disc, hernia, back and neck problems, or a testicle disorder, you must avoid this asana.
  4. If you have had a neck injury, but have a doctor’s approval to practice this asana, your head must remain on the floor as you practice it.