Pawan Muktasan

Starting position—Lie on the back, stretching both the hand above the hend. (while doing any asan lying on back or face hands should be stretched above the head.) Inhale and exhale slowly and fully.

1. Lift right leg slowly to an angle of 45 that is till it comes in sight.

2. Move it slowly to an angle of 90 on to a perpendicular position.

3. Bending the knee, hold it by both the hands and lifting the head, press folded leg on the chest.

4. Touching the chin to knee, lift the left leg about 15 cms. up and move it elliptically clockwise & anti-clockwise.

5. Put the head back on the ground.

6. Remove hands and stretch the hands above the head and straighten the right leg to 90.

7. Move the leg down to 45.

8. Move the leg down to the ground to get to original position.

Repeat the above process by lifting left leg.

Action 2

1. Lift both the legs straight to an angle of 45.

2. Move them further to perpendicular position.

3. Fold. Move the knee slowly, pressing down to the chest. Lift the head, hold knee by hand touch the chin in to the couches of both the knees.

4. Bend to the right side and then to the left side 3 or 4 times.

5. Swing the body up and down in a rocking movement.

6. Come to original position by putting the hand to the ground, giving up hold of knees and then straightening the legs to perpendicular position.

7. Move the legs down to an angle of 45.

8. Get back to the original position.

(If you are required to strain in lifting the head to start with, you may not lift the head. Do the rest of the movement as directed.)

Benefit –Improves the spread of back and shoulders, straighten spinal column. Corrects ailments of stomach, lieves and stops back-aches. Improves digestion and helps in proper movement of bowels.