Pavanamuktasana

Benefits

• Releases trapped gas and bloating
• Massages and tones the colon
• Relieves lower back tension
• Stimulates digestive fire gently
• Excellent for Vata dosha imbalances

Steps

1. Lie on your back. Exhale and draw both knees to chest.
2. Wrap arms around knees and hug firmly.
3. Lift head toward knees for full compression.
4. Hold 30–60 seconds, rocking gently side to side.
5. Release and repeat with each leg individually.