Lie down on your back. Keep your feet close together. Breathe. Now exhale and raise both your legs up keeping them close together and bending the knees. Grasp your legs just below the knees and bring the legs in the folded position towards your head. Then raise your head off the ground and try to touch the kneecaps with your forehead. In the first attempt you won’t able to do it. However with repeated practice you can touch the knees with your forehead. In this position breathe normally. Retain the position for three seconds.
Then inhale deeply, exhale slowly and straighten the legs as before and lay the head slowly back to the ground. This is Poornapavanamuktasana.
Effects: Relieves constipation & flatulence. Invigorates the reproductive system and improves its health