Ardha Pavanamuktasana

Lie down on your back. Keep your feet close together. Breathe. Now exhale and raise your right leg up and bend the knee. Grasp your leg just below the knee and bring the leg in the folded position towards your head. Then raise your head off the ground. Try to touch the knee cap with your forehead.

While doing these, do not bend or raise your left leg – keep it firmly to the floor. Breathe. Remain in the position for three seconds. Then inhale deeply and exhale slowly bringing back the leg as before and head slowly back to the ground.

Repeat the process with the left leg. This is Ardha Pavanamuktasana. The asana is good treatment for flatulence and constipation. This is an ideal exercise for mothers three months after delivery for reducing their waistline.

When both legs are raised and bent together and forehead touched between the kneecaps in this manner, this yoga asana or yoga posture is called Poornapavanamuktasana.