Supta Pawanmuktasana (Leg Lock Pose)

Lie in the base position.
Bend the right knee and bring the thigh to chest.
Interlock the fingers and clasp the hands on the shin just below the right knee.
Keep the left leg straight and on the ground.
Inhale deeply, filling the lungs as much as possible.
Holding the breath, raise the head and shoulders off the ground and try to touch the rihgt knee with the nose.
Remain in the final position for a few seconds, retaining the breath and counting mentally.
While slowly exhaling, return to the base position.
Relax the body.
Repeat 3 times with the right leg and then 3 times with the left leg.

Remain in the base position.
Bend both knees and bring the thighs to the chest.
Interlock the fingers and clasp the hands on the shin bones just below the knees.
Inhale deeply.
Holding the breath, raise the head and shoulders and try to place the nose in the space between the two knees.
Hold the breath in the raised position for seconds, counting mentally.
Slowly lower the head, shoulders and legs while breathing out.
Practise this 3 times.

It cures acidity Indigestion and Constipation.
It is very good for all abdominal organs.
Regular practice pavanamuktasana cures gastrointestinal problems.
Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.
Strengthens back muscle and cures back pain.
It gives flat stomach. Everyone should practice this asana for flat stomach.
It is very beneficial for reproductive organ and for menstruation disorder.

This variation gives basically the same benefits as the main pose but has a more profound influence on the spine and pelvic region.

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