HALF WIND RELIEVING POSE

 

      
 
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Half Wind Relieving Pose
YOGA TERM


ENGLISH: Half Wind Relieving Pose
SANSKRIT: Pavana-mukta-asana

BENEFITS

  • STRETCHES THE LOWER BACK
  • STRENGTHENS & LENGTHENS THE SPINE

  • The Half Wind Release Pose is a relaxing supine pose and with practice helps to open, stretch and calm the muscles of the back. It helps to release tension in the lower back, hips, and thighs and soothes stiffness in the spine, while toning the muscles of the abdominal wall.

    INSTRUCTIONS


    STEP 1
    Begin by lying on your back, with your legs and arms extended.

    STEP 2
    Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.

    STEP 3
    Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.

    STEP 4
    Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee.

    STEP 5
    Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.

    STEP 6
    Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.

    DURATION / REPETITIONS


    Hold each of the four parts of this posture for three to five seconds each. Repeat the purvasa-mukta-asana three to five times on each side.

    COMMON MISTAKES


    Avoid having your chest rotate toward the floor. A common cause of this is straining to reach the floor with your hand.

    Placing a block under the right hand can give you the extra elevation that allows the chest to open toward the ceiling more effectively.

    PRECAUTIONS


    Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also, avoid this pose if you have a spinal injury or sciatica. Pregnant women should also not practice this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

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