Gomasana
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Wind-Relieving Pose
Restorative

Wind-Relieving Pose

Pavanamuktasana

Lying on the back, one or both knees are drawn into the chest and held, gently compressing the abdomen to stimulate digestion and release lower back tension.

  • ·Stimulates digestion
  • ·Relieves back pain
  • ·Massages abdominal organs
  • ·Stretches hips and thighs

Instructions

  1. 1Lie on your back with legs extended and arms by your sides.
  2. 2Inhale and draw your right knee toward your chest, interlacing your fingers just below the kneecap.
  3. 3Exhale and gently press the thigh toward the abdomen, encouraging the release of trapped gas.
  4. 4Keep your left leg active, pressing the back of the left thigh into the mat.
  5. 5Hold for 5 to 8 slow breaths, softening the belly with each exhale.
  6. 6Release the right leg and repeat on the left side before drawing both knees together.
  7. 7With both knees to the chest, rock gently side to side to massage the lower back.

Contraindications & precautions

  • ⚠Recent abdominal surgery — avoid any compression of the abdomen until cleared by a healthcare provider.
  • ⚠Hip replacement — do not pull the knee past the surgeon's prescribed range of motion to protect the prosthesis.
  • ⚠Herniated lumbar disc — practice with caution and keep the movement small, stopping if any radiating pain appears in the leg.

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