Supta – Pawanmuktasana

Method :- Bend both the knees, Bring the thighs to the chest. Interlock the fingers and clasp the hands on the shin bones just below the knees. Inhale deeply; with exhale raise the head and shoulder, try to place the nose in the space between the two knees. DO breathing in that posture three times. While exhaling slowly bring the head and shoulder down and make the legs straight and relax.

Benefits :- Strengthens the lower back muscles. Loosens the spinal vertebrae. Massages the abdomen and digestive organs. Effective in removing wind and costipation. Helps in menstrual problems. Massages pelvic muscles and reproductive organs.

Caution :- Those suffering from high blood pressure, serious back pain, should do this under guidance of professional.