Leg lock pose
Supta Pawanmuktasana
- Lie in the PMA2 Base Position.
Stage 1
- Engage the left leg muscles and keep the leg straight, in contact with the floor.
- Bend the right knee and bring the thigh towards the chest.
- Interlock the fingers around the shin, below the knee.
- Raise the head and shoulders off the ground and bring the nose towards the knee.
- Hold for a few seconds then slowly lower the head and shoulders returning to the PMA2 base position.
- Practice up to 3 times with the right leg, then up to 3 times with the left.
Stage 2
- From the PMA2 Base Position, bend both knees towards the chest.
- Interlace the fingers around the shins, below the knees.
- Raise the head and shoulders off the ground and bring the nose towards the knees.
- Hold for a few seconds, then slowly lower the head and shoulders and return to the PMA2 base position.
- Practice up to 5 times.
Breathing
- Inhale in the base position.
- Exhale when raising the head and shoulders towards knee(s).
- Retain the breath out while holding the position.
Awareness
- The smoothness of the movement.
- The abdominal pressure created.
- Synchronizing the movements with the breath.
Contraindications
- High blood pressure.
- Serious back conditions.
- Sciatica.
- Slipped disc.
Modification
- Stage 1 -Bend the passive leg, keeping the foot on the floor to support the lower back.
- Raise the knee(s) as instructed, whilst keeping the head and shoulders relaxed on the floor.
Progression
- Stage 1 - Instead of keeping the passive leg in contact with the floor, raise it slightly.
- Stage 2 - Change the breath. Inhale to raise. Retain the breath as the posture is held. Exhale to lower.
Benefits
- Strengthens the lower back muscles.
- Massages the abdominal and digestive organs.
- Helps to remove constipation.
- Stimulates the pelvic muscles and reproductive organs.
- Useful for impotence, sterility and menstrual problems.
Practice note
- After each stage remain in PMA2 base position and relax, allowing the breath to return back to normal.
