Sulabh Pvanmuktasana

(Easy Gas Release Pose)

Procedure

  • Lie down on the floor with arms beside the body.
  • Exhale, bend knees and bring towards chest.
  • Clasp hands around legs and press thighs on abdomen.
  • Hold the asana for 30 secs to 3 min as per capacity.
  • Release and repeat for 4- 5 times.

Releasing Procedure

  • Release arms, straighten legs and come in normal supine position.

Beginner’s Tip

  • If beginner find to perform asana with both leg, then perform with one leg.

Contraindications and Cautions

  • Hernia
  • Piles
  • Pregnant women
  • Heart problems
  • Testicle disorder
  • Hyper-acidity
  • High blood pressure
  • Slip disc
  • Back and neck problems
  • Recent abdominal surgery

Benefits of Ardha-Shalabhasana

  • It releases trapped gas in stomach and improve digestion.
  • It strengthens the abdomen, back and leg muscles.
  • Stimulate and improve function of circulatory, digestive, excretory, and reproductive system.
  • Stimulate and improve the function of adrenal gland.
  • Reduce belly fat.
  • Useful in heart problem, acidity, gases, sciatica, waist pain, arthritis, slip disc.

Preparatory Poses

  • Virasana
  • Vajrasana
  • Tadangasana

Follow-up Poses

  • Uttanpadasana