Pāvanmuktāsana
Knees to the chest, one at a time then both. Breathe into the belly against the pressure.
How to do it
Lie on your back and draw one knee in towards the chest, holding it with both hands while the other leg stays long on the floor. Hold for a few breaths, breathing down into the belly against the pressure, then change sides before drawing both knees in together. The pressure should be firm and comfortable, never sharp.
SeatedSeated — draw one knee up towards the chest, hold, then change sides.
What it does
When you'll be given it
Where it comes from
Take care
Skip in late pregnancy and after recent abdominal surgery. If the knee complains, hold behind the thigh instead of over the kneecap.
The engine already leaves this out of your practice if your profile flags pregnancy late, recent surgery.
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